Comparing Nutrients in 500 calories Canned Cranberry-orange Relish VS Roasted Sunflower Seeds

Weight per 500 calories

• Canned Cranberry-orange Relish: 281g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more energy per unit of mass than Canned Cranberry-orange Relish, which is very high in comparison to other foods. Canned Cranberry-orange Relish having above average energy density.

Which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Cranberry-orange Relish	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	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	100% 130g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	25% 9.54g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.25% 11.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.02% 0.084mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.32% 0.056mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 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	NA	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	NA	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	56% 50.6mg	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	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	7.02% 0.56mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	2.68% 11.2mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.2% 22.5mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	3.14% 107mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	NA	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	4.04% 149g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Cranberry-orange Relish vs Roasted Sunflower Seeds:

• Canned Cranberry-orange Relish has 42 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B2 and 21.5 times more Vitamin B3 than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Cranberry-orange Relish as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry-orange Relish vs Roasted Sunflower Seeds:

• Canned Cranberry-orange Relish has 34.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 14 times more Copper, 5.8 times more Iron, 9.9 times more Magnesium, 44.2 times more Phosphorus and 6.8 times more Potassium than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 500 calories:

• Canned Cranberry-orange Relish has 6.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 152.3 times more Fat, 133 times more Saturated Fat, more Fiber and 19.7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Canned Cranberry-orange Relish as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.