Comparing Nutrients in 5 ounces Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	0% 0g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	86.4% 1.12mg	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	0% 0μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74% 1.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.4% 35.4mg	1.73% 1.56mg	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	0% 0mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.57% 0.014mg	284% 2.56mg	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% 0mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.7% 136g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.3 times more Vitamin B2, more Vitamin B12 and 22.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 106.7 times more Vitamin B1, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9, more Vitamin E and 31 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 7 times more Sodium and 62.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 180.4 times more Copper, more Iron, 63.5 times more Magnesium, 71.7 times more Manganese, 1139 times more Phosphorus, more Potassium, more Selenium and 521 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 39.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 6.1 times more Carbohydrate, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.