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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	5.45% 0.071mg	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	80.4% 322μg	1.4% 5.67μg	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	2.2% 2mg	42% 38mg	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	332% 50mg	0% 0mg	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

	Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	11% 111mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	1.4% 0.013mg	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	93% 7.44mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	1.6% 0.037mg	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	134% 936mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.37% 125g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 19.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 18.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 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.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 4.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.