Comparing Nutrients in 100 grams Cran Grape OCEAN SPRAY VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.86% 54kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.003% 0.001g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	17.6% 23g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	4.3% 3.1g	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	5.24% 3.8g	0% 0g	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	% 3.6g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 2.37g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	1% 4μg	58.5% 234μg	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	31.2% 28mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.3% 3mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	200% 1.8mg	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	0.5% 0.04mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	90% 2.08mg	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	0.29% 2mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	0.32% 11mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cran Grape OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 25.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 158.8 times more Vitamin B3, more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin E and 31 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cran Grape OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 6.3 times more Sodium and 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 200.4 times more Copper, 107 times more Iron, 127 times more Magnesium, 61.2 times more Manganese, 569.5 times more Phosphorus, 43.9 times more Potassium, more Selenium and 173.7 times more Zinc than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 100 grams:

• Cran Grape OCEAN SPRAY has 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11 times more Energy, more Fat, 7068 times more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate, 17.7 times more Fiber and 95.5 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.