Comparing Nutrients in 14 ounces Raspberries Puree VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raspberries Puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.53% 218kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	70% 91g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 9.4g	g per day for Men 19-50 years
Fiber	45% 17g	111% 42g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	29.8% 119μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	34.2% 2.74mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	17% 119mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.2% 341g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Raspberries Puree 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 Raspberries Puree vs Oil Roasted Sunflower Seeds:

• 14 ounces of Raspberries Puree have 13.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 3.1 times more Vitamin B2, 9 times more Vitamin B3, 22.4 times more Vitamin B5, 21.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 47.2 times more Vitamin E than Raspberries Puree with Seeds.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Raspberries Puree vs Oil Roasted Sunflower Seeds:

• 14 ounces of Raspberries Puree have 55.8 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 21 times more Copper, 6.2 times more Iron, 5.1 times more Magnesium, 3.1 times more Manganese, 38 times more Phosphorus, 2.5 times more Potassium and 16.8 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries Puree have 2.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 10.8 times more Energy, 52.9 times more Fat, 114 times more Saturated Fat, 2.9 times more Omega 3, 1140.3 times more Omega 6, 2 times more Carbohydrate, 2.5 times more Fiber and 18.2 times more Protein than Raspberries Puree with Seeds.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein