Comparing Nutrients in 100 calories White Cranberry Peach OCEAN SPRAY VS Toasted Sunflower Seeds

Weight per 100 calories

• White Cranberry Peach OCEAN SPRAY: 222g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 13.8 times more energy per unit of mass than White Cranberry Peach OCEAN SPRAY, which is very high in comparison to other foods. White Cranberry Peach OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 100 calories - White Cranberry Peach OCEAN SPRAY or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Peach OCEAN SPRAY	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	White Cranberry Peach OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.023% 0.022g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.004g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	34.7% 25g	NA	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	11.6% 8.44g	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	% 7.78g	NA	g per day for Men 19-50 years
Sucrose	% 8.44g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Peach OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.49% 4.44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.36% 0.058mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10% 0.13mg	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	2.22% 8.9μg	9.6% 38.4μg	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	67% 60.2mg	0.25% 0.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Peach OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	33% 0.3mg	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	1.4% 0.11mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.06% 4.44mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	15% 0.34mg	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	0.95% 6.67mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.63% 24.4mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	0.61% 0.067mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	5.27% 195g	0.004% 0.16g	3700g per day for Men 19-50 years

White Cranberry Peach OCEAN SPRAY VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Cranberry Peach OCEAN SPRAY or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of White Cranberry Peach OCEAN SPRAY vs Toasted Sunflower Seeds:

• 100 calories of White Cranberry Peach OCEAN SPRAY have 266.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 11.7 times more Vitamin B3, more Vitamin B6 and 4.3 times more Vitamin B9 than White Cranberry Peach OCEAN SPRAY.
• 100 calories of White Cranberry Peach OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both White Cranberry Peach OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Cranberry Peach OCEAN SPRAY vs Toasted Sunflower Seeds:

• 100 calories of White Cranberry Peach OCEAN SPRAY have 1207.7 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 14.8 times more Copper, 9.9 times more Iron, 4.7 times more Magnesium, 7.3 times more Manganese, 28.1 times more Phosphorus, 1.6 times more Potassium and 12.8 times more Zinc than White Cranberry Peach OCEAN SPRAY.
• 100 calories of White Cranberry Peach OCEAN SPRAY lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both White Cranberry Peach OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Cranberry Peach OCEAN SPRAY have 7.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 412.9 times more Fat, 216.4 times more Saturated Fat, 1.4 times more Fiber and 9.6 times more Protein than White Cranberry Peach OCEAN SPRAY.
• Both White Cranberry Peach OCEAN SPRAY and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of White Cranberry Peach OCEAN SPRAY provide inadequate amounts of Protein