Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1923g

Toasted Sunflower Seeds have 23.8 times more energy per 100g than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY. It has very high energy density when compared to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Toasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice 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	0.06% 0.019g	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	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	133% 97g	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	77% 55.8g	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	% 32.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.85g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	3.13% 0.5mg	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	0% 0mg	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	NA	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	703% 633mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	4.6% 46mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	19.2% 0.17mg	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	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13.7% 57.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	26% 0.6mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	26.6% 904mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	48.8% 1804g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 500 calories of Toasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, 6.8 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 500 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 559.5 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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Light Cranberry And Raspberry Flavored Juice 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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 500 calories of Toasted Sunflower Seeds have 8.6 times more Copper, 7.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 12.2 times more Phosphorus and 11.1 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 500 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 2.3 times more Potassium and 2233.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Iron and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Light Cranberry And Raspberry Flavored Juice 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 and 250 times more Saturated Fat than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 500 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 6.7 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY offer comparable quantities of Energy and Protein per 500 calories.