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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	28.4% 825kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	44% 57.3g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	61% 44.4g	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	NA	19% 13.7g	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	% 24.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	NA	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	84% 336μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	2.68% 0.024mg	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	67.3% 5.4mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	3.7% 0.085mg	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	234% 1637mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.25% 83.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cranberry sauce, whole, canned, OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Dry Roasted Sunflower Seed Kernels no Salt and Cranberry sauce, whole, canned, OCEAN SPRAY have similar amounts of vitamins per 5 oz
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 23.3 times more Calcium, 107.6 times more Copper, 19 times more Iron, 64.5 times more Magnesium, 35.2 times more Manganese, 288.8 times more Phosphorus, 40.5 times more Potassium and 264.5 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 5 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 3.7 times more Energy, 996 times more Fat, 745.6 times more Saturated Fat, 9.3 times more Fiber and 25.8 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 5 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 1.7 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein