Comparing Nutrients in 300 calories Sunflower SeedsVS Cranberry juice cocktail, bottled

Weight per 300 calories

Sunflower Seeds

51.4g

Cranberry juice cocktail, bottled

556g

Sunflower Seeds have 10.8 times more energy per 100g than Cranberry juice cocktail, bottled. It has very high energy density when compared to other foods. Cranberry juice cocktail, bottled having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cranberry juice cocktail, bottled?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cranberry juice cocktail, bottled

98%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cranberry juice cocktail, bottled

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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27.3%26.4g

Fat

0.57%0.56g

26.4 gvs0.56 g

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

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7.15%2.3g

Saturated Fat

0.16%0.05g

2.3 gvs0.05 g

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

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1.93%0.031g

Omega 3

8%0.13g

0.031 gvs0.13 g

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

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69.7%12g

Omega 6

1.14%0.19g

12 gvs0.19 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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7.9%10.3g

Carbohydrate

57.8%75g

10.3 gvs75 g

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

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1.86%1.35g

Sugars

91%66g

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

1.35 gvs66 g

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

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Fructose

38%27.6g

≤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]

NA gvs27.6 g

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

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Glucose

%37.7g

NA gvs37.7 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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11.6%4.4g

Fiber

0%0g

4.4 gvs0 g

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

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19%10.7g

Protein

0%0g

10.7 gvs0 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cranberry juice cocktail, bottled

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

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63.4%0.76mg

Vitamin B1

0%0mg

Thiamine

0.76 mgvs0 mg

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

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14%0.18mg

Vitamin B2

0%0mg

Riboflavin

0.18 mgvs0 mg

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

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26.8%4.3mg

Vitamin B3

1.42%0.23mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.23 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

5.78%0.29mg

Pantothenic acid

0.58 mgvs0.29 mg

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

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53%0.69mg

Vitamin B6

0%0mg

Pyridoxine

0.69 mgvs0 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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29%117μg

Vitamin B9

0%0μg

Folates and Folic Acid

117 μgvs0 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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0.8%0.72mg

Vitamin C

261%235mg

Ascorbic acid

0.72 mgvs235 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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120%18mg

Vitamin E

8.15%1.22mg

Tocopherols and Tocotrienols

18 mgvs1.22 mg

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

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0%0μg

Vitamin K

4.63%5.56μg

Phytomenadione or phylloquinone

0 μgvs5.56 μg

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

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Minerals

Sunflower Seedsvs Cranberry juice cocktail, bottled

4%40mg

Calcium

1.67%16.7mg

40 mgvs16.7 mg

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

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103%0.92mg

Copper

6.17%0.056mg

0.92 mgvs0.056 mg

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

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Fluoride

9.35%374μg

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

NA μgvs374 μg

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

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33.7%2.7mg

Iron

6.94%0.56mg

2.7 mgvs0.56 mg

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

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39.8%167mg

Magnesium

1.32%5.56mg

167 mgvs5.56 mg

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

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43.6%1mg

Manganese

11.6%0.27mg

1 mgvs0.27 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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48.4%339mg

Phosphorus

0.79%5.56mg

339 mgvs5.56 mg

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

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9.75%331mg

Potassium

2.3%77.8mg

331 mgvs77.8 mg

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

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49.5%27.2μg

Selenium

2.02%1.1μg

27.2 μgvs1.1 μg

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

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0.31%4.62mg

Sodium

0.74%11mg

4.62 mgvs11 mg

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

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23.3%2.57mg

Zinc

1.5%0.17mg

2.57 mgvs0.17 mg

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

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0.066%2.43g

Water

13%479g

2.43 gvs479 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 Sunflower Seeds vs Cranberry juice cocktail, bottled:

Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 18.8 times more Vitamin B3, 2 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 14.8 times more Vitamin E than Cranberry juice cocktail, bottled.
While Cranberry juice cocktail, bottled contains 326.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cranberry juice cocktail, bottled have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cranberry juice cocktail, bottled:

Dried Sunflower Seed Kernels have 2.4 times more Calcium, 16.6 times more Copper, 4.9 times more Iron, 30.1 times more Magnesium, 3.8 times more Manganese, 61 times more Phosphorus, 4.3 times more Potassium, 24.5 times more Selenium and 15.4 times more Zinc than Cranberry juice cocktail, bottled.
While Cranberry juice cocktail, bottled contains 197 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 47.6 times more Fat, 45.8 times more Saturated Fat, 60.9 times more Omega 6, more Fiber and more Protein than Cranberry juice cocktail, bottled.
While Cranberry juice cocktail, bottled contains 4.1 times more Omega 3, 7.3 times more Carbohydrate and 49 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cranberry juice cocktail, bottled have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cranberry juice cocktail, bottled have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCranberry juice cocktail, bottledVS Roasted Sunflower SeedsSunflower SeedsVS Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetenerCranberry juice cocktail, bottledVS Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cranberry juice cocktail, bottled

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cranberry juice cocktail, bottled?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: