Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cranberry-grape Juice Drink, Bottled

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cranberry-grape Juice Drink, Bottled: 536g

Roasted Sunflower Seeds have 10.4 times more energy per 100g than Cranberry-grape Juice Drink, Bottled. It has very high energy density when compared to other foods. Cranberry-grape Juice Drink, Bottled having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	1.4% 0.54g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	4.46% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	1.34% 5.36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	190% 171mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	4.17% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.7% 348μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.5% 1.96mg	0.67% 0.054mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85% 595mg	3.06% 21.4mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	1.95% 0.21mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	12.4% 459g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cranberry-grape Juice Drink, Bottled:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 5.6 times more Vitamin B3, 12.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 22.8 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 237.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cranberry-grape Juice Drink, Bottled have similar amounts of Vitamin B1 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cranberry-grape Juice Drink, Bottled:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.2 times more Copper, 36.6 times more Iron, 4.1 times more Magnesium, 1.3 times more Manganese, 27.8 times more Phosphorus, 3.4 times more Potassium, more Selenium and 12.7 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 741.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cranberry-grape Juice Drink, Bottled have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 47.9 times more Fat, 15.2 times more Saturated Fat, 137.1 times more Omega 6, 10.7 times more Fiber and 9.3 times more Protein than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cranberry-grape Juice Drink, Bottled have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.