Comparing Nutrients in 100 grams Sunflower Seeds VS Cran Lemonade OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cran Lemonade OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Sunflower Seeds	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Energy	20% 584kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.003% 0.001g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	8.55% 11g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	14.3% 10.4g	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	1.5% 1.1g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 8.2g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	0.13% 0.07g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	0.16% 0.026mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	0% 0mg	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	56.8% 227μg	NA	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	1.56% 1.4mg	36.2% 32.6mg	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	234% 35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	0.56% 0.005mg	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	65.6% 5.25mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	0.74% 0.017mg	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	94% 660mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.4% 88.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cran Lemonade OCEAN SPRAY:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 320.6 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains 23.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cran Lemonade OCEAN SPRAY:

• Dried Sunflower Seed Kernels have 39 times more Calcium, 360 times more Copper, 175 times more Iron, 325 times more Magnesium, 114.7 times more Manganese, 660 times more Phosphorus, 64.5 times more Potassium, 530 times more Selenium and 500 times more Zinc than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains 5.8 times more Sodium and 18.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 13 times more Energy, more Fat, 4455 times more Saturated Fat, 1.8 times more Carbohydrate, 14.3 times more Fiber and 296.9 times more Protein than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.