Comparing Nutrients in 500 calories Sunflower Seeds VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 1111g

Sunflower Seeds have 13 times more energy per 100g than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium. It has very high energy density when compared to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Sunflower Seeds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	93% 121g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	150% 109g	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	87.4% 63.3g	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	% 44.4g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.1g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	2.92% 1.1g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	6.53% 1.04mg	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	15.4% 0.2mg	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	50% 200μg	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	389% 350mg	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	0.74% 0.11mg	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	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	19.8% 0.18mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	32.4% 0.74mg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	26.6% 984g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Dried Sunflower Seed Kernels have 22.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.8 times more Vitamin B3, 5.8 times more Vitamin B6 and 271 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 292 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium 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 Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Dried Sunflower Seed Kernels have 8.7 times more Copper, 5.1 times more Iron, 5 times more Magnesium, 2.2 times more Manganese, 6.4 times more Phosphorus, 40.8 times more Selenium and 7.7 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 3.2 times more Calcium, 1.5 times more Potassium and 243.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 33 times more Fat, 171.6 times more Saturated Fat, 1776.1 times more Omega 6, 6.6 times more Fiber and 5.9 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 7.1 times more Carbohydrate and 48.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.