Comparing Nutrients in 500 calories Cran Cherry OCEAN SPRAY VS Roasted Sunflower Seeds

Weight per 500 calories

• Cran Cherry OCEAN SPRAY: 1087g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 12.7 times more energy per unit of mass than Cran Cherry OCEAN SPRAY, which is very high in comparison to other foods. Cran Cherry OCEAN SPRAY having low energy density.

Which food has more nutrients per 500 calories - Cran Cherry OCEAN SPRAY or Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Cran Cherry OCEAN SPRAY	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% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	16% 20.7g	130g per day for Men 19-50 years
Sugars	183% 133g	3.23% 2.35g	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	91% 66.3g	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	% 63g	NA	g per day for Men 19-50 years
Sucrose	% 3.26g	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	25% 9.54g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cran Cherry OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	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	59.8% 239μg	51% 204μg	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	295% 265mg	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Cherry OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	175% 1.57mg	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	11% 0.87mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	79% 1.8mg	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	3.1% 21.7mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	25.6% 946g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Cherry OCEAN SPRAY vs Roasted Sunflower Seeds:

• Cran Cherry OCEAN SPRAY has 220.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 21.4 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cran Cherry OCEAN SPRAY vs Roasted Sunflower Seeds:

• Cran Cherry OCEAN SPRAY has 29.5 times more Sodium and 917.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 16.1 times more Copper, 3.8 times more Iron, 10.2 times more Magnesium, 6.2 times more Manganese, 45.6 times more Phosphorus, 2.8 times more Potassium, more Selenium and 13.9 times more Zinc than Cran Cherry OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Cran Cherry OCEAN SPRAY has 6.7 times more Carbohydrate and 56.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat, 412.5 times more Saturated Fat, 1.5 times more Fiber and 8 times more Protein than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.