Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Bottled Cranberry-Apple Juice Drink OCEAN SPRAY

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Bottled Cranberry-Apple Juice Drink OCEAN SPRAY: 893g

Toasted Sunflower Seeds have 11.1 times more energy per 100g than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY. It has very high energy density when compared to other foods. Bottled Cranberry-Apple Juice Drink OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Bottled Cranberry-Apple Juice Drink OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Toasted Sunflower Seeds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	162% 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	58% 42g	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	% 38.4g	g per day for Men 19-50 years
Sucrose	NA	% 35g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	14% 5.36g	38g per day for Men 19-50 years
Protein	25% 14g	4.62% 2.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.99% 8.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	2.23% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	13% 0.17mg	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% 192μg	8.93% 35.7μg	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	1.26% 1.13mg	294% 264mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.2% 9.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	4.6% 46mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	8.93% 0.08mg	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	68.8% 5.5mg	4.46% 0.36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	2.13% 8.93mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	8.93% 0.21mg	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	134% 935mg	1.28% 8.93mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	NA	1.62% 0.89μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	20.8% 768g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Bottled Cranberry-Apple Juice Drink OCEAN SPRAY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Bottled Cranberry-Apple Juice Drink OCEAN SPRAY?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• 500 calories of Toasted Sunflower Seeds have 9.8 times more Vitamin B1, 3.7 times more Vitamin B2, 13.6 times more Vitamin B3, 3.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While 500 kcal of Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contain 233.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• 500 calories of Toasted Sunflower Seeds have 18.4 times more Copper, 15.4 times more Iron, 11.7 times more Magnesium, 8.3 times more Manganese, 104.8 times more Phosphorus, 3.2 times more Potassium and 24 times more Zinc than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While 500 kcal of Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contain 70 times more Sodium and 950.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Bottled Cranberry-Apple Juice Drink OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have more Fat, 538.6 times more Saturated Fat, 1.7 times more Fiber and 5.4 times more Protein than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While 500 kcal of Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contain 7.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Bottled Cranberry-Apple Juice Drink OCEAN SPRAY offer comparable quantities of Energy per 500 calories.
• 500 calories of Bottled Cranberry-Apple Juice Drink OCEAN SPRAY provide inadequate amounts of Protein