Comparing Nutrients in 5 ounces Canned Cranberry-orange Relish VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Cranberry-orange Relish	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.5g	39% 50.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	82% 1.07mg	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	78.7% 315μg	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	28.3% 25.5mg	2.05% 1.84mg	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

	Canned Cranberry-orange Relish	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	270% 2.43mg	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	3.54% 0.28mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	NA	122% 2.8mg	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	1.6% 11.3mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Cranberry-orange Relish versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Cranberry-orange Relish vs Sunflower Seed Flour:

• 5 ounces of Canned Cranberry-orange Relish have 13.8 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 106.2 times more Vitamin B1, 13.3 times more Vitamin B2 and 73.1 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 5 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Cranberry-orange Relish vs Sunflower Seed Flour:

• 5 ounces of Canned Cranberry-orange Relish have 10.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 10.4 times more Calcium, 42.8 times more Copper, 33.1 times more Iron, 86.5 times more Magnesium and 86.1 times more Phosphorus than Canned Cranberry-orange Relish.
• 5 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Cranberry-orange Relish as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Cranberry-orange Relish have 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.8 times more Energy, more Fiber and 160.2 times more Protein than Canned Cranberry-orange Relish.
• 5 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein