Comparing Nutrients in 500 calories Sunflower Seeds VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Weight per 500 calories

• Sunflower Seeds: 85.6g
• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY: 1020g

Sunflower Seeds have 11.9 times more energy per 100g than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY. It has very high energy density when compared to other foods. White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.032% 0.01g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	94% 122g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	161% 117g	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	69% 50g	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	% 46g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 18.4g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	16% 6.12g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1.13% 10.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	39.2% 0.51mg	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	48.6% 194μg	10.2% 41μg	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	1.33% 1.2mg	303% 272mg	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	201% 30mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	10.2% 0.092mg	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	56% 4.5mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	11.5% 0.27mg	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	80.7% 565mg	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	2.04% 30.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Dried Sunflower Seed Kernels have 6.2 times more Vitamin B1, 3.3 times more Vitamin B3, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 2 times more Vitamin B2 and 227.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 16.8 times more Copper, 11 times more Iron, 13.6 times more Magnesium, 6.3 times more Manganese, 18.5 times more Phosphorus, 3.9 times more Potassium, 44.5 times more Selenium and 10.5 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 221.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 431.8 times more Fat, 373.8 times more Saturated Fat, 1.2 times more Fiber and 7.9 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 7.1 times more Carbohydrate and 51.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.