Comparing Nutrients in 500 calories Light Cranberry OCEAN SPRAY VS Sunflower Seeds

Weight per 500 calories

• Light Cranberry OCEAN SPRAY: 2632g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Light Cranberry OCEAN SPRAY, which is very high in comparison to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Light Cranberry OCEAN SPRAY or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry OCEAN SPRAY	4%	0%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Light Cranberry OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	13% 17g	130g per day for Men 19-50 years
Sugars	144% 104g	3.1% 2.24g	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	63.5% 46g	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	% 47.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.26g	% 2.14g	g per day for Men 19-50 years
Fiber	48.5% 18.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.28% 0.68mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.6% 1.15mg	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	NA	48.6% 194μg	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	23.4% 21mg	1.33% 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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.9% 79mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	171% 1.54mg	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	23% 1.84mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	3.76% 26.3mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	67.8% 2508g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Cranberry OCEAN SPRAY vs Sunflower Seeds:

• Light Cranberry OCEAN SPRAY has 17.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 10.4 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Light Cranberry OCEAN SPRAY vs Sunflower Seeds:

• Light Cranberry OCEAN SPRAY has 1.8 times more Potassium, 51.2 times more Sodium and 619.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 2.4 times more Iron, 10.6 times more Magnesium, 21.5 times more Phosphorus, more Selenium and 8.1 times more Zinc than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Light Cranberry OCEAN SPRAY has 7.3 times more Carbohydrate, 46.6 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 167.4 times more Fat, 36.2 times more Saturated Fat and 3.1 times more Protein than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Light Cranberry OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.