Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Energy	29% 839kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	7.33% 5.3g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	45.5% 0.59mg	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	83% 332μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74% 1.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	39.4% 35.4mg	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	343% 51.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	12.3% 123mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	1.57% 0.014mg	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	76% 6.07mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	1.8% 0.041mg	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	231% 1615mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Oil Roasted Sunflower Seed Kernels have 106.7 times more Vitamin B1, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9, more Vitamin E and 31 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 1.3 times more Vitamin B2, more Vitamin B12 and 22.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 180.4 times more Copper, more Iron, 63.5 times more Magnesium, 71.7 times more Manganese, 1139 times more Phosphorus, more Potassium, more Selenium and 521 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 7 times more Sodium and 62.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 39.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 6.1 times more Carbohydrate, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Oil Roasted Sunflower Seed Kernels and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Sugars per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.