Comparing Nutrients in 100 grams Sunflower Seeds VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Sunflower Seeds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	20% 584kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.11% 0.019g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	43.8% 31.8g	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	13.4% 9.75g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.1g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	0.63% 0.1mg	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	1.08% 0.014mg	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	0.25% 1μg	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	1.1% 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	234% 35mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	2.9% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.048% 1.9μg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	3.17% 0.073mg	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	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.58% 58.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Canned Cranberry Sauce sweetened:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 16.9 times more Vitamin B2, 83.4 times more Vitamin B3, 96.1 times more Vitamin B6, 227 times more Vitamin B9, 1.4 times more Vitamin C and 37.8 times more Vitamin E than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Canned Cranberry Sauce sweetened:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 69.2 times more Copper, 12.8 times more Iron, 162.5 times more Magnesium, 26.7 times more Manganese, 165 times more Phosphorus, 23 times more Potassium, 132.5 times more Selenium and 166.7 times more Zinc than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 12.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 3.7 times more Energy, 343.1 times more Fat, 636.4 times more Saturated Fat, 5 times more Omega 3, 1213.2 times more Omega 6, 7.8 times more Fiber and 23.1 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 2 times more Carbohydrate and 12.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Cranberry Sauce sweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.