Comparing Nutrients in 500 calories Cranberry-apricot Juice Drink, Bottled VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Cranberry-apricot Juice Drink, Bottled: 781g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Cranberry-apricot Juice Drink, Bottled, which is very high in comparison to other foods. Cranberry-apricot Juice Drink, Bottled having low energy density.

Which food has more nutrients per 500 calories - Cranberry-apricot Juice Drink, Bottled or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry-apricot Juice Drink, Bottled	1%	0%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry-apricot Juice Drink, Bottled	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	2.06% 0.78g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cranberry-apricot Juice Drink, Bottled	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.26% 0.039mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.86% 0.94mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	51.5% 0.67mg	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	1.95% 7.8μg	49.4% 198μg	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% 0mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-apricot Juice Drink, Bottled	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.03% 70.3mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	169% 1.52mg	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	14.6% 1.17mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	5.6% 23.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	76.4% 1.76mg	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	5.6% 39mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	17.6% 652g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry-apricot Juice Drink, Bottled vs Oil Roasted Sunflower Seeds:

• Cranberry-apricot Juice Drink, Bottled has more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Vitamin B1, 3 times more Vitamin B2, 3.7 times more Vitamin B3, 20.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 25.3 times more Vitamin B9 than Cranberry-apricot Juice Drink, Bottled.
• Both Cranberry-apricot Juice Drink, Bottled as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cranberry-apricot Juice Drink, Bottled vs Oil Roasted Sunflower Seeds:

• Cranberry-apricot Juice Drink, Bottled has 501.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13 times more Copper, 3.1 times more Iron, 4.6 times more Magnesium, 1.8 times more Manganese, 24.6 times more Phosphorus, more Selenium and 14.1 times more Zinc than Cranberry-apricot Juice Drink, Bottled.
• Both Cranberry-apricot Juice Drink, Bottled and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cranberry-apricot Juice Drink, Bottled has 6.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, 11.5 times more Fiber and 10.8 times more Protein than Cranberry-apricot Juice Drink, Bottled.
• Both Cranberry-apricot Juice Drink, Bottled and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cranberry-apricot Juice Drink, Bottled as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.