Comparing Nutrients in 14 ounces Golden Raisins VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Golden Raisins	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1195kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	70% 91g	130g per day for Men 19-50 years
Sugars	360% 261g	17% 12.3g	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	0% 0g	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	% 123g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	111% 42g	38g per day for Men 19-50 years
Protein	23.2% 13g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Oil 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	2.65% 0.032mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	242% 3.14mg	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	2.98% 12μg	232% 929μg	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	14% 12.7mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	796% 7.16mg	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	48.6% 3.9mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	359% 8.26mg	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	57.3% 401mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	87% 2961mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Golden Raisins versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Golden Raisins have 2.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 2.5 times more Vitamin B6, 78 times more Vitamin B9 and 302.8 times more Vitamin E than Golden Seedless Raisins.
• Both Golden Raisins and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Golden Raisins have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Golden Seedless Raisins as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Golden Raisins have 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 7.9 times more Copper, 4.4 times more Iron, 3.6 times more Magnesium, 9.2 times more Manganese, 11.3 times more Phosphorus, 111.7 times more Selenium and 14.1 times more Zinc than Golden Seedless Raisins.
• 14 ounces of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Golden Raisins have 3.5 times more Carbohydrate, 21.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 256.5 times more Fat, 108.7 times more Saturated Fat, 4.3 times more Omega 3, 900.2 times more Omega 6, 3.2 times more Fiber and 6.1 times more Protein than Golden Seedless Raisins.
• 14 ounces of Golden Raisins provide inadequate amounts of Omega 3 and Omega 6