Comparing Nutrients in 7 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 318kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	31.4% 41g	130g per day for Men 19-50 years
Sugars	88% 64g	NA	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	27% 19.4g	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	% 35.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	60% 23g	38g per day for Men 19-50 years
Protein	3.72% 2.1g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	404% 3.64mg	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	15.4% 1.23mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.12% 115g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 7 oz
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 52.4 times more Copper, 11 times more Iron, 64.5 times more Magnesium, 24.9 times more Manganese, 289.5 times more Phosphorus, 14.4 times more Potassium and 176.7 times more Zinc than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Energy, 1420 times more Fat, 850.4 times more Saturated Fat, 11.5 times more Fiber and 16.4 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein