Comparing Nutrients in 7 ounces Cranberry-grape Juice Drink, Bottled VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry-grape Juice Drink, Bottled	1%	2%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry-grape Juice Drink, Bottled	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cranberry-grape Juice Drink, Bottled	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	121% 1.57mg	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	0.5% 2μg	116% 464μg	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	70.6% 63.5mg	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-grape Juice Drink, Bottled	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	3.22% 129μg	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	0.25% 0.02mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	179% 4.13mg	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	1.13% 7.94mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry-grape Juice Drink, Bottled VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberry-grape Juice Drink, Bottled versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry-grape Juice Drink, Bottled vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cranberry-grape Juice Drink, Bottled have 29.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 15.6 times more Vitamin B2, 34.4 times more Vitamin B3, 130.9 times more Vitamin B5, 28.3 times more Vitamin B6 and 234 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• 7 ounces of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cranberry-grape Juice Drink, Bottled as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cranberry-grape Juice Drink, Bottled vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cranberry-grape Juice Drink, Bottled have 55.6 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 257.7 times more Copper, 428 times more Iron, 42.3 times more Magnesium, 13.2 times more Manganese, 284.8 times more Phosphorus, 20.1 times more Potassium, more Selenium and 130.3 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• 7 ounces of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 10.6 times more Energy, 513 times more Fat, 214.2 times more Saturated Fat, 1487.3 times more Omega 6, 1.6 times more Carbohydrate, 106 times more Fiber and 100.3 times more Protein than Cranberry-grape Juice Drink, Bottled.
• 7 ounces of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Energy, Omega 6, Fiber and Protein