Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Ruby Red Cranberry OCEAN SPRAY

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Ruby Red Cranberry OCEAN SPRAY: 667g

Oil Roasted Sunflower Seeds have 13.2 times more energy per 100g than Ruby Red Cranberry OCEAN SPRAY. It has very high energy density when compared to other foods. Ruby Red Cranberry OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Ruby Red Cranberry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.069% 0.067g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.063% 0.02g	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	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	101% 73.5g	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	22% 16g	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	% 15.3g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 40.7g	g per day for Men 19-50 years
Fiber	14% 5.37g	10.5% 4g	38g per day for Men 19-50 years
Protein	18% 10g	0.83% 0.47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	6.67% 26.7μg	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	0.62% 0.56mg	201% 181mg	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	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	6.67% 0.06mg	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	3.33% 0.27mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	3.17% 13.3mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	1.74% 0.04mg	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	3.8% 26.7mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.65% 260mg	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	4.9% 73.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	16% 588g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Ruby Red Cranberry OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Ruby Red Cranberry OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Ruby Red Cranberry OCEAN SPRAY:

• 300 calories of Oil Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, 12.1 times more Vitamin B3, more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin E than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain more Vitamin A and 324.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Ruby Red Cranberry OCEAN SPRAY:

• 300 calories of Oil Roasted Sunflower Seeds have 15.2 times more Copper, 8.1 times more Iron, 4.8 times more Magnesium, 26.4 times more Manganese, 21.6 times more Phosphorus, more Selenium and 19.8 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain 754 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ruby Red Cranberry OCEAN SPRAY contain similar levels of Potassium per 300 calories.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 389.9 times more Fat, 179.1 times more Saturated Fat, more Omega 6, 1.3 times more Fiber and 21.8 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain 6.7 times more Carbohydrate, 46.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ruby Red Cranberry OCEAN SPRAY offer comparable quantities of Energy per 300 calories.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Omega 3 in 300 calories.