Comparing Nutrients in 7 ounces Ruby Red Cranberry OCEAN SPRAY VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	30% 22g	7.47% 5.4g	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	6.57% 4.76g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	58% 22g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.052mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	123% 1.6mg	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	2% 7.94μg	118% 470μg	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	59.8% 53.8mg	3.1% 2.78mg	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	0% 0mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	404% 3.63mg	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	0.99% 0.079mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	0.52% 0.012mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	2.28% 77.4mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.73% 175g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Ruby Red Cranberry OCEAN SPRAY VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Ruby Red Cranberry OCEAN SPRAY versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ruby Red Cranberry OCEAN SPRAY vs Roasted Sunflower Seeds:

• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have more Vitamin A and 19.4 times more Vitamin C than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 270.8 times more Vitamin B3, more Vitamin B6, 59.3 times more Vitamin B9, more Vitamin E and 27 times more Vitamin K than Ruby Red Cranberry OCEAN SPRAY.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ruby Red Cranberry OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ruby Red Cranberry OCEAN SPRAY vs Roasted Sunflower Seeds:

• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have 73.6 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 203.3 times more Copper, 95 times more Iron, 64.5 times more Magnesium, 351.7 times more Manganese, 288.8 times more Phosphorus, 21.8 times more Potassium, more Selenium and 264.5 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have 4 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, 4980 times more Fat, 1739.7 times more Saturated Fat, more Omega 3, more Omega 6, 2.1 times more Carbohydrate, 18.5 times more Fiber and 276.1 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein