Comparing Nutrients in 500 calories Sweetened Dried CranberriesVS Sunflower Seeds

Weight per 500 calories

Sweetened Dried Cranberries

162g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Sweetened Dried Cranberries, which is very high in comparison to other foods. Sweetened Dried Cranberries having high energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries

97%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sweetened Dried Cranberriesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.82%1.77g

Fat

45.4%44g

1.77 gvs44 g

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

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0.45%0.14g

Saturated Fat

12%3.8g

0.14 gvs3.8 g

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

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2.33%0.037g

Omega 3

3.2%0.051g

0.037 gvs0.051 g

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

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1.5%0.26g

Omega 6

116%19.7g

0.26 gvs19.7 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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103%134g

Carbohydrate

13%17g

134 gvs17 g

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

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162%118g

Sugars

3.1%2.24g

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

118 gvs2.24 g

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

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60.5%44g

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]

44 gvsNA g

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

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%48.2g

Glucose

48.2 gvsNA g

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

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%25.6g

Sucrose

%2.14g

25.6 gvs2.14 g

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

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22.6%8.6g

Fiber

19.4%7.36g

8.6 gvs7.36 g

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

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0.49%0.28g

Protein

31.8%17.8g

0.28 gvs17.8 g

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

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Vitamins

Sweetened Dried Cranberriesvs Sunflower Seeds

0.36%3.25μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

3.25 μgvs2.57 μg

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

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1.76%0.021mg

Vitamin B1

106%1.27mg

Thiamine

0.021 mgvs1.27 mg

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

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3.5%0.045mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.045 mgvs0.3 mg

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

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5.56%0.89mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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4.75%0.062mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.062 mgvs1.15 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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0%0μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

0 μgvs194 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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0.36%0.32mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.32 mgvs1.2 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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22.7%3.4mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

3.4 mgvs30 mg

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

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10.3%12.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.3 μgvs0 μg

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

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Minerals

Sweetened Dried Cranberriesvs Sunflower Seeds

1.46%14.6mg

Calcium

6.68%66.8mg

14.6 mgvs66.8 mg

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

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11.4%0.1mg

Copper

171%1.54mg

0.1 mgvs1.54 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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7.9%0.63mg

Iron

56%4.5mg

0.63 mgvs4.5 mg

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

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1.55%6.5mg

Magnesium

66.3%278mg

6.5 mgvs278 mg

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

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12.7%0.29mg

Manganese

72.6%1.67mg

0.29 mgvs1.67 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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1.86%13mg

Phosphorus

80.7%565mg

13 mgvs565 mg

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

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2.34%79.5mg

Potassium

16.2%552mg

79.5 mgvs552 mg

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

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1.77%0.97μg

Selenium

82.5%45.4μg

0.97 μgvs45.4 μg

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

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0.54%8.1mg

Sodium

0.51%7.7mg

8.1 mgvs7.7 mg

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

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1.48%0.16mg

Zinc

39%4.3mg

0.16 mgvs4.3 mg

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

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0.69%25.6g

Water

0.11%4.05g

25.6 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Sunflower Seeds:

Sweetened Dried Cranberries have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 60 times more Vitamin B1, 6.7 times more Vitamin B2, 8 times more Vitamin B3, 18.7 times more Vitamin B6, more Vitamin B9 and 8.8 times more Vitamin E than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 15.1 times more Copper, 7.1 times more Iron, 42.9 times more Magnesium, 5.7 times more Manganese, 43.5 times more Phosphorus, 6.9 times more Potassium, 46.6 times more Selenium and 26.4 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 500 calories:

Sweetened Dried Cranberries have 7.8 times more Carbohydrate and 52.5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 24.9 times more Fat, 26.7 times more Saturated Fat, 76.5 times more Omega 6 and 64.5 times more Protein than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Sweetened Dried Cranberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Dried CranberriesVS Canned Cranberry Sauce sweetenedSunflower SeedsVS Canned Cranberry Sauce sweetenedSweetened Dried CranberriesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Sweetened Dried CranberriesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: