Comparing Nutrients in 300 calories Light Cranberry OCEAN SPRAYVS Roasted Sunflower Seeds

Weight per 300 calories

Light Cranberry OCEAN SPRAY

1579g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more energy per unit of mass than Light Cranberry OCEAN SPRAY, which is very high in comparison to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Light Cranberry OCEAN SPRAY or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Light Cranberry OCEAN SPRAY

96%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Light Cranberry OCEAN SPRAYvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.16%0.16g

Fat

26.5%25.7g

0.16 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.063g

Saturated Fat

8.4%2.7g

0.063 gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.22%0.036g

NA gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

99%17g

NA gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.3%74.5g

Carbohydrate

9.54%12.4g

74.5 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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86.5%62.7g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

62.7 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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38%27.6g

Fructose

≤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]

27.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%28.4g

Glucose

28.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.16g

Sucrose

3.16 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g

Fiber

15%5.72g

11 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.2%3.47g

Protein

17.8%9.96g

3.47 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Light Cranberry OCEAN SPRAYvs Roasted Sunflower Seeds

1.75%15.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

15.8 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

4.55%0.055mg

Thiamine

0 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

9.75%0.13mg

Riboflavin

0 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.57%0.41mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

32%0.41mg

Pyridoxine

0 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

30.5%122μg

Folates and Folic Acid

NA μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14%12.6mg

Vitamin C

0.8%0.72mg

Ascorbic acid

12.6 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.58μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

1.58 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Light Cranberry OCEAN SPRAYvs Roasted Sunflower Seeds

4.74%47.4mg

Calcium

3.6%36mg

47.4 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26.3%0.24mg

Copper

105%0.94mg

0.24 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.1mg

Iron

24.5%1.96mg

1.1 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.76%15.8mg

Magnesium

16%66.5mg

15.8 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

47.3%1.1mg

NA mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.26%15.8mg

Phosphorus

85%595mg

15.8 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.6%600mg

Potassium

13%438mg

600 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

74.3%41μg

0 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.8%237mg

Sodium

0.1%1.55mg

237 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.87%0.32mg

Zinc

24.8%2.73mg

0.32 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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40.7%1505g

Water

0.017%0.62g

1505 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Light Cranberry OCEAN SPRAY vs Roasted Sunflower Seeds:

Light Cranberry OCEAN SPRAY has 17.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 8.8 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry OCEAN SPRAY.
Both Light Cranberry OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Light Cranberry OCEAN SPRAY vs Roasted Sunflower Seeds:

Light Cranberry OCEAN SPRAY has 1.3 times more Calcium, 1.4 times more Potassium, 153.2 times more Sodium and 2432.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 37.7 times more Phosphorus, more Selenium and 8.6 times more Zinc than Light Cranberry OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

Light Cranberry OCEAN SPRAY has 6 times more Carbohydrate, 44.5 times more Sugars and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 162.6 times more Fat, 42.6 times more Saturated Fat and 2.9 times more Protein than Light Cranberry OCEAN SPRAY.
Both Light Cranberry OCEAN SPRAY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Light Cranberry OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Light Cranberry OCEAN SPRAYVS White Cranberry Peach OCEAN SPRAYRoasted Sunflower SeedsVS White Cranberry Peach OCEAN SPRAYLight Cranberry OCEAN SPRAYVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Light Cranberry OCEAN SPRAYVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Light Cranberry OCEAN SPRAY or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: