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

Macros Ratio

	Protein	Fat	Carbs
Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	2%	0%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	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	0.004% 0.001g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	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	15% 19.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	9.2% 6.66g	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	% 6.1g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 3.36g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	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	0.76% 0.01mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	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	1.4% 5.67μg	83% 332μg	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	46.6% 42mg	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	2.55% 0.38mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	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	0.71% 0.057mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	0.58% 20mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Bottled Cranberry-Apple Juice Drink OCEAN SPRAY has 26.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 106.7 times more Vitamin B1, 40 times more Vitamin B2, 147.5 times more Vitamin B3, 41.7 times more Vitamin B6, 58.5 times more Vitamin B9, 134.6 times more Vitamin E and 2.8 times more Vitamin K than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• Both Bottled Cranberry-Apple Juice Drink OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Bottled Cranberry-Apple Juice Drink OCEAN SPRAY has 6.3 times more Sodium and 55.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 200.4 times more Copper, 107 times more Iron, 127 times more Magnesium, 90.4 times more Manganese, 1139 times more Phosphorus, 34.5 times more Potassium, 782 times more Selenium and 260.5 times more Zinc than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• Bottled Cranberry-Apple Juice Drink OCEAN SPRAY has 4.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.6 times more Energy, more Fat, 7068 times more Saturated Fat, 1.7 times more Carbohydrate, 17.7 times more Fiber and 69.2 times more Protein than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• Both Bottled Cranberry-Apple Juice Drink OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.