Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	20% 582kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.003% 0.001g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	4.44% 5.77g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	6.92% 5g	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	4% 2.9g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	29.2% 11g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	0.16% 0.026mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	36.6% 33mg	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	174% 26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	7% 70mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	1% 0.009mg	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	47.5% 3.8mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	1.35% 0.031mg	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	165% 1155mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, 270.8 times more Vitamin B3, more Vitamin B6, more Vitamin E and 27 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 23.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.5 times more Calcium, 203.3 times more Copper, 95 times more Iron, 43 times more Magnesium, 68.1 times more Manganese, 288.8 times more Phosphorus, 18.1 times more Potassium, more Selenium and 264.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 78.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 22.4 times more Energy, more Fat, 5219 times more Saturated Fat, 4.2 times more Carbohydrate, 15.9 times more Fiber and 26.5 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.