Comparing Nutrients in 5 ounces Concord Grape Light Cranberry OCEAN SPRAY VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Concord Grape Light Cranberry OCEAN SPRAY	6%	1%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Concord Grape Light Cranberry OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	22.5% 29g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	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	5.1% 3.7g	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	% 2.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	43% 16.3g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Concord Grape Light Cranberry OCEAN SPRAY	Toasted 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% 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	0.23% 0.037mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.7% 48.3mg	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Concord Grape Light Cranberry OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	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	1.06% 0.085mg	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	NA	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	1.4% 48mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	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	3.58% 132g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Concord Grape Light Cranberry OCEAN SPRAY vs Toasted Sunflower Seeds:

• Concord Grape Light Cranberry OCEAN SPRAY has 24.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 161.5 times more Vitamin B3 and more Vitamin B6 than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Concord Grape Light Cranberry OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Concord Grape Light Cranberry OCEAN SPRAY vs Toasted Sunflower Seeds:

• Concord Grape Light Cranberry OCEAN SPRAY has 93.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 122.3 times more Copper, 113.5 times more Iron, 129 times more Magnesium, 1158 times more Phosphorus, 14.4 times more Potassium and 265 times more Zinc than Concord Grape Light Cranberry OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 26.9 times more Energy, 2840 times more Fat, 992.2 times more Saturated Fat, 3.6 times more Carbohydrate, 16.4 times more Fiber and 47.8 times more Protein than Concord Grape Light Cranberry OCEAN SPRAY.
• Both Concord Grape Light Cranberry OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.