Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cran Pomegranate OCEAN SPRAY

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cran Pomegranate OCEAN SPRAY: 638g

Roasted Sunflower Seeds have 12.4 times more energy per 100g than Cran Pomegranate OCEAN SPRAY. It has very high energy density when compared to other foods. Cran Pomegranate OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cran Pomegranate OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cran Pomegranate OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Roasted Sunflower Seeds	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.066% 0.064g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.02% 0.006g	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	NA	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	106% 76.6g	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	40.5% 29.4g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	15% 5.72g	10% 3.83g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	0.8% 0.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	0% 0mg	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	6.4% 25.5μg	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	192% 173mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	6.4% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	1.5% 6.4mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	5% 0.11mg	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	0.91% 6.4mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.07% 70.2mg	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	5.1% 76.6mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	15% 555g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cran Pomegranate OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cran Pomegranate OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cran Pomegranate OCEAN SPRAY:

• 300 calories of Roasted Sunflower Seeds have more Vitamin B2, 21.9 times more Vitamin B3, more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin E than Cran Pomegranate OCEAN SPRAY.
• While 300 kcal of Cran Pomegranate OCEAN SPRAY contain 239.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cran Pomegranate OCEAN SPRAY:

• 300 calories of Roasted Sunflower Seeds have 16.4 times more Copper, 2.6 times more Iron, 10.4 times more Magnesium, 9.5 times more Manganese, 93.3 times more Phosphorus, 6.2 times more Potassium, more Selenium and 21.4 times more Zinc than Cran Pomegranate OCEAN SPRAY.
• While 300 kcal of Cran Pomegranate OCEAN SPRAY contain 897.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 402.2 times more Fat, 421.5 times more Saturated Fat, 1.5 times more Fiber and 22.3 times more Protein than Cran Pomegranate OCEAN SPRAY.
• While 300 kcal of Cran Pomegranate OCEAN SPRAY contain 6.5 times more Carbohydrate and 54.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cran Pomegranate OCEAN SPRAY offer comparable quantities of Energy per 300 calories.
• 300 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein