Comparing Nutrients in 5 ounces White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.015% 0.014g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.004% 0.001g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	22% 28.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	5.12% 3.7g	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	9.6% 6.95g	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	% 6.38g	NA	g per day for Men 19-50 years
Sucrose	% 2.55g	% 3.54g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	32% 12g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	147% 1.9mg	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	80.4% 322μg	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	42% 38mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	120% 2.76mg	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	0.61% 4.25mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Sunflower Seeds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 19.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 74 times more Vitamin B1, 5.9 times more Vitamin B2, 39.7 times more Vitamin B3, 26.9 times more Vitamin B6, 56.8 times more Vitamin B9 and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Sunflower Seeds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 18.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 200 times more Copper, 131.3 times more Iron, 162.5 times more Magnesium, 75 times more Manganese, 220 times more Phosphorus, 46.1 times more Potassium, 530 times more Selenium and 125 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 4.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Energy, 5146 times more Fat, 4455 times more Saturated Fat, 1.7 times more Carbohydrate, 14.3 times more Fiber and 94.5 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.