Comparing Nutrients in 14 ounces Raspberries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raspberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.1% 206kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	70% 91g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	13% 9.33g	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	% 7.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 9.4g	g per day for Men 19-50 years
Fiber	68% 25.8g	111% 42g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45.4% 13.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	116% 104mg	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	23% 3.45mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	20.8% 87.3mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	16.4% 115mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 23.8 times more Vitamin C and 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B1, 7.4 times more Vitamin B2, 6.9 times more Vitamin B3, 21.1 times more Vitamin B5, 14.4 times more Vitamin B6, 11.1 times more Vitamin B9 and 41.8 times more Vitamin E than Raw Raspberries.
• Both Raw Raspberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Raspberries have 55.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Calcium, 20 times more Copper, 6.2 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 39.3 times more Phosphorus, 3.2 times more Potassium, 391 times more Selenium and 12.4 times more Zinc than Raw Raspberries.

Comparison of macro-nutrients per 14 ounces:

• Raw Raspberries have 1.6 times more Omega 3, 1.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.4 times more Energy, 78.9 times more Fat, 372 times more Saturated Fat, 137.4 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Fiber and 16.7 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.