Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	20.4% 592kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	100% 72.6g	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	0% 0g	37.2% 27g	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	% 0.74g	% 29.7g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 16g	g per day for Men 19-50 years
Fiber	28% 10.6g	14% 5.3g	38g per day for Men 19-50 years
Protein	36% 20g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.43% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	2.92% 0.038mg	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	58.5% 234μg	0% 0μg	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	1.22% 1.1mg	0.22% 0.2mg	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	242% 36.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	7% 0.063mg	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	53.5% 4.3mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	7.83% 0.18mg	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	163% 1139mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	1.44% 49mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Sweetened Dried Cranberries:

• Oil Roasted Sunflower Seed Kernels have 24.6 times more Vitamin B1, 10 times more Vitamin B2, 7.5 times more Vitamin B3, 20.8 times more Vitamin B6, more Vitamin B9, 5.5 times more Vitamin C and 17.3 times more Vitamin E than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Sweetened Dried Cranberries:

• Oil Roasted Sunflower Seed Kernels have 9.7 times more Calcium, 28.6 times more Copper, 11 times more Iron, 31.8 times more Magnesium, 11.6 times more Manganese, 142.4 times more Phosphorus, 9.9 times more Potassium, 130.3 times more Selenium and 52.1 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 47.1 times more Fat, 80.3 times more Saturated Fat, 3.5 times more Omega 3, 215.1 times more Omega 6, 2 times more Fiber and 118 times more Protein than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 3.6 times more Carbohydrate, 23.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetened Dried Cranberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.