Comparing Nutrients in 500 calories Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Toasted Sunflower Seeds

Weight per 500 calories

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 3333g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 41.3 times more energy per unit of mass than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY, which is very high in comparison to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	172% 125g	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	0% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	908% 12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	868% 139mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1387% 69.3mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1069% 14mg	50% 0.65mg	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	0% 0μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1736% 41.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	926% 833mg	1.26% 1.13mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	165% 1.5mg	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	0% 0mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	74.2% 1.7mg	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	4.76% 33.3mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	86.6% 3206g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Toasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 51.3 times more Vitamin B2, 41 times more Vitamin B3, 12.2 times more Vitamin B5, 21.4 times more Vitamin B6, more Vitamin B12 and 736.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1 and more Vitamin B9 than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Toasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 288.9 times more Sodium and 3969 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Copper, more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 28.1 times more Phosphorus, more Potassium and 12.8 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 7.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.