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Comparing Nutrients in 100 grams Sweetened Dried CranberriesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries
0%
3%
97%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

10.6%308kcal
Energy
20%584kcal
308 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.12%1.1g
Fat
53%51.5g
1.1 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.088g
Saturated Fat
14%4.46g
0.088 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.44%0.023g
Omega 3
3.75%0.06g
0.023 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
136%23g
0.16 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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63.7%82.8g
Carbohydrate
15.4%20g
82.8 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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100%72.6g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
72.6 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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37.2%27g
Fructose
NA
≤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]
27 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%29.7g
Glucose
NA
29.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16g
Sucrose
%2.5g
16 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.3g
Fiber
22.6%8.6g
5.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.3%0.17g
Protein
37%20.8g
0.17 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
2 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.1%0.013mg
Vitamin B1
123%1.48mg
Thiamine
0.013 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.15%0.028mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.028 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.43%0.55mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.55 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
22.6%1.13mg
Pantothenic acid
NA mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.92%0.038mg
Vitamin B6
103%1.35mg
Pyridoxine
0.038 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
0 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.2 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.1mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
2.1 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.33%7.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.9%9mg
Calcium
7.8%78mg
9 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7%0.063mg
Copper
200%1.8mg
0.063 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.88%0.39mg
Iron
65.6%5.25mg
0.39 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.95%4mg
Magnesium
77.4%325mg
4 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.83%0.18mg
Manganese
84.8%1.95mg
0.18 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.14%8mg
Phosphorus
94%660mg
8 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.44%49mg
Potassium
19%645mg
49 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
96%53μg
0.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0.6%9mg
5 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.91%0.1mg
Zinc
45.5%5mg
0.1 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%15.8g
Water
0.13%4.73g
15.8 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Sunflower Seeds:
Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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