Comparing Nutrients in 14 ounces Raspberries Puree VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raspberries Puree	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.53% 218kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	71% 93g	130g per day for Men 19-50 years
Sugars	36% 26g	57.7% 42g	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	18% 13g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 41.7g	g per day for Men 19-50 years
Fiber	45% 17g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	168% 2.2mg	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	29.8% 119μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.4% 58mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.13% 91mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	704% 6.34mg	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	34.2% 2.74mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	358% 8.23mg	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	17% 119mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	NA	753% 414μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	9.2% 341g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Raspberries Puree versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raspberries Puree vs Sunflower Seed Butter:

• 14 ounces of Raspberries Puree have 1.5 times more Vitamin B1 and 5.4 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.8 times more Vitamin B2, 14.7 times more Vitamin B3, 3.8 times more Vitamin B5, 14.9 times more Vitamin B6, 7.9 times more Vitamin B9 and 29.7 times more Vitamin E than Raspberries Puree with Seeds.

Comparing minerals per 14 ounces for Raspberries Puree vs Sunflower Seed Butter:

• 14 ounces of Raspberries Puree have 138.5 times more Water than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.8 times more Calcium, 18.6 times more Copper, 6 times more Iron, 12.4 times more Magnesium, 3.1 times more Manganese, 22.2 times more Phosphorus, 3 times more Potassium and 15.8 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries Puree have more Fructose than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 11.2 times more Energy, 56.9 times more Fat, 75.5 times more Saturated Fat, 1.8 times more Omega 3, 324.5 times more Omega 6, 2 times more Carbohydrate, 1.6 times more Sugars, 1.3 times more Fiber and 15.7 times more Protein than Raspberries Puree with Seeds.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein