Comparing Nutrients in 14 ounces Dark Raisins VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1187kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	73.5% 96g	130g per day for Men 19-50 years
Sugars	357% 259g	15% 11g	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	190% 138g	NA	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	% 121g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47% 18g	116% 44g	38g per day for Men 19-50 years
Protein	23.4% 13g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	245% 3.2mg	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	4.96% 20μg	235% 941μg	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	10% 9.13mg	6.17% 5.56mg	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	3.18% 0.48mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.6% 246mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	23.2% 928μg	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	89% 7.1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	364% 8.37mg	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	55.6% 389mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Raisins vs Roasted Sunflower Seeds:

• Dark Seedless Raisins have 1.6 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B2, 9.2 times more Vitamin B3, 4.6 times more Vitamin B6, 47.4 times more Vitamin B9 and 217.5 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Dark Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dark Raisins vs Roasted Sunflower Seeds:

• Dark Seedless Raisins have 8.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 7.5 times more Manganese, 11.8 times more Phosphorus, 132.2 times more Selenium and 14.7 times more Zinc than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Seedless Raisins have 3.3 times more Carbohydrate and 23.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 199.2 times more Fat, 55.5 times more Saturated Fat, 4.9 times more Omega 3, 840.6 times more Omega 6, 2.5 times more Fiber and 5.9 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.