Comparing Nutrients in 5 ounces Cranberry sauce, whole, canned, OCEAN SPRAY VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.72% 224kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	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	44% 57.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	61% 44.4g	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	19% 13.7g	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	% 24.2g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 3.36g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	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	3.54% 0.28mg	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	3.7% 0.085mg	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	0.81% 5.67mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0.88% 29.8mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	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	2.25% 83.2g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

Both Cranberry sauce, whole, canned, OCEAN SPRAY and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 5 oz
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Cranberry sauce, whole, canned, OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 38.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 106.1 times more Copper, 21.4 times more Iron, 63.5 times more Magnesium, 34.7 times more Manganese, 284.8 times more Phosphorus, 23 times more Potassium and 260.5 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 1.8 times more Carbohydrate, 10.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 1026 times more Fat, 1009.7 times more Saturated Fat, 8.8 times more Fiber and 26.7 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.