Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Concord Grape Light Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Concord Grape Light Cranberry OCEAN SPRAY	6%	1%	93%

Macro Nutrients

	Sunflower Seed Flour	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	16% 462kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	5.1% 3.7g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	122% 68g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	0% 0mg	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	78.7% 315μg	NA	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	2.05% 1.84mg	53.7% 48.3mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Concord Grape Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	16% 162mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	2.36% 0.021mg	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	117% 9.4mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	NA	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	140% 977mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Concord Grape Light Cranberry OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Concord Grape Light Cranberry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Sunflower Seed Flour have more Vitamin B1, more Vitamin B2, 281.3 times more Vitamin B3 and more Vitamin B6 than Concord Grape Light Cranberry OCEAN SPRAY.
• While 5 oz of Concord Grape Light Cranberry OCEAN SPRAY contain 26.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 5 ounces of Concord Grape Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Partially Defatted Sunflower Seed Flour as well as Concord Grape Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Concord Grape Light Cranberry OCEAN SPRAY:

• 5 ounces of Sunflower Seed Flour have 28.5 times more Calcium, 114.2 times more Copper, 110.3 times more Iron, 346 times more Magnesium, 689 times more Phosphorus, more Selenium and 247.5 times more Zinc than Concord Grape Light Cranberry OCEAN SPRAY.
• While 5 oz of Concord Grape Light Cranberry OCEAN SPRAY contain 12.5 times more Water than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Concord Grape Light Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc
• Both Partially Defatted Sunflower Seed Flour as well as Concord Grape Light Cranberry OCEAN SPRAY lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 14.2 times more Energy, 6.2 times more Carbohydrate, 7.4 times more Fiber and 133.5 times more Protein than Concord Grape Light Cranberry OCEAN SPRAY.
• 5 ounces of Concord Grape Light Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein