Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	40% 1155kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	126% 164g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	199% 144g	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	74% 53.6g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 31.4g	g per day for Men 19-50 years
Fiber	58% 22g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.8% 0.075mg	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	118% 470μg	0% 0μg	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	3.1% 2.78mg	0.44% 0.4mg	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	345% 51.8mg	27.8% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	14% 0.13mg	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	94% 7.54mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	15.5% 0.36mg	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	327% 2292mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Sweetened Dried Cranberries:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Vitamin B1, 8.8 times more Vitamin B2, 12.9 times more Vitamin B3, 21.2 times more Vitamin B6, more Vitamin B9, 7 times more Vitamin C and 12.4 times more Vitamin E than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 2.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Sweetened Dried Cranberries:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Calcium, 29 times more Copper, 9.7 times more Iron, 32.3 times more Magnesium, 11.7 times more Manganese, 144.4 times more Phosphorus, 17.3 times more Potassium, 132.2 times more Selenium and 52.9 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 45.7 times more Fat, 59.3 times more Saturated Fat, 3 times more Omega 3, 206.2 times more Omega 6, 2.1 times more Fiber and 113.7 times more Protein than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 3.4 times more Carbohydrate and 26.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweetened Dried Cranberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.