Comparing Nutrients in 5 ounces Cranberry Juice Cocktail VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry Juice Cocktail	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	NA	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	22.5% 29g	130g per day for Men 19-50 years
Sugars	22.3% 16g	NA	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	10% 7.33g	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	% 8.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.78g	NA	g per day for Men 19-50 years
Fiber	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	0% 0g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.22% 0.035mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	87.8% 1.14mg	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	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52.8% 47.5mg	2.2% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice Cocktail	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	289% 2.6mg	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	0.71% 0.057mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	130% 3mg	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	0.2% 1.4mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice Cocktail VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberry Juice Cocktail versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cranberry Juice Cocktail vs Toasted Sunflower Seeds:

• 5 ounces of Cranberry Juice Cocktail have 23.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 167.9 times more Vitamin B3, 147.1 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.
• 5 ounces of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cranberry Juice Cocktail vs Toasted Sunflower Seeds:

• 5 ounces of Cranberry Juice Cocktail have 87.4 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 122.3 times more Copper, 170.3 times more Iron, 129 times more Magnesium, 35.2 times more Manganese, 1158 times more Phosphorus, 25.8 times more Potassium and 265 times more Zinc than Cranberry Juice Cocktail.
• 5 ounces of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 11.9 times more Energy, 167.1 times more Fat, 1.7 times more Carbohydrate and more Protein than Cranberry Juice Cocktail.
• 5 ounces of Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein