Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 2000g

Oil Roasted Sunflower Seeds have 39.5 times more energy per 100g than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY. It has very high energy density when compared to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	103% 75g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	545% 7.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	521% 83.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	832% 41.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	642% 8.34mg	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	29.6% 119μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	556% 500mg	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	123% 18.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	4.4% 44mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	22.2% 0.2mg	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	27% 2.17mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	25.2% 0.58mg	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	82.5% 577mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	52% 1924g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Vitamin B1, more Vitamin B9 and more Vitamin E than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 49.9 times more Vitamin B2, 39.8 times more Vitamin B3, 11.8 times more Vitamin B5, 20.8 times more Vitamin B6, more Vitamin B12 and 897 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 4.6 times more Copper, more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 28.9 times more Phosphorus, more Potassium, more Selenium and 13.2 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 276.3 times more Sodium and 2464.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 6.5 times more Carbohydrate and 47.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.