Comparing Nutrients in 100 grams Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.52% 15kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	18.5% 24g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	3.77% 2.73g	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	0% 0g	29.2% 11g	38g per day for Men 19-50 years
Protein	0% 0g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	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	0.25% 0.003mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	62% 0.8mg	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% 0μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	52% 1.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	1.56% 1.4mg	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	0% 0mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	203% 1.83mg	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% 0mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	92% 2.1mg	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	0.14% 1mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Roasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.4 times more Vitamin B2, more Vitamin B12 and 17.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35.3 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9, more Vitamin E and 27 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Roasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 7 times more Sodium and 80.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 183 times more Copper, more Iron, 64.5 times more Magnesium, 72.8 times more Manganese, 1155 times more Phosphorus, more Potassium, more Selenium and 529 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.

Comparison of macro-nutrients per 100 grams:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 38.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 6.4 times more Carbohydrate, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.