Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cranberry juice cocktail, frozen concentrate

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cranberry juice cocktail, frozen concentrate	0%	0%	100%

Macro Nutrients

	Roasted Sunflower Seeds	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Energy	40% 1155kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	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	78.5% 102g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	116% 84.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cranberry juice cocktail, frozen concentrate	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	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	0.5% 0.079mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.48% 0.097mg	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	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cranberry juice cocktail, frozen concentrate	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	4.4% 0.04mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	12% 0.28mg	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	1.4% 9.92mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cranberry juice cocktail, frozen concentrate:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B1, 7.7 times more Vitamin B2, 176.1 times more Vitamin B3, 14.5 times more Vitamin B5, 16.4 times more Vitamin B6 and more Vitamin B9 than Cranberry juice cocktail, frozen concentrate.
• While Cranberry juice cocktail, frozen concentrate contains 32.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry juice cocktail, frozen concentrate have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cranberry juice cocktail, frozen concentrate:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 91.5 times more Copper, 12.7 times more Iron, 25.8 times more Magnesium, 15.1 times more Manganese, 231 times more Phosphorus, 17.3 times more Potassium, more Selenium and 75.6 times more Zinc than Cranberry juice cocktail, frozen concentrate.
• While Cranberry juice cocktail, frozen concentrate contains 40.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Energy, more Fat, more Saturated Fat, 55.5 times more Fiber and 386.6 times more Protein than Cranberry juice cocktail, frozen concentrate.
• While Cranberry juice cocktail, frozen concentrate contains 2.1 times more Carbohydrate and 15.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry juice cocktail, frozen concentrate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.