Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.2% 877kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	61% 79.4g	130g per day for Men 19-50 years
Sugars	209% 152g	14.3% 10.4g	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	110% 79.8g	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	% 68g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	% 9.92g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	90% 34g	38g per day for Men 19-50 years
Protein	21.5% 12g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	411% 5.34mg	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	8.93% 35.7μg	225% 901μg	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	168% 151mg	6.17% 5.56mg	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	1.6% 0.24mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.5% 385mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	794% 7.14mg	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	57.5% 4.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	336% 7.74mg	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	56.7% 397mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 2.4 times more Vitamin B5 and 27.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 586.2 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 1.2 times more Calcium, 2.4 times more Manganese, 1.8 times more Potassium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 6.6 times more Phosphorus and 3.9 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 2.7 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 38.4 times more Fat, 79.6 times more Saturated Fat, 20 times more Omega 3, 2561.1 times more Omega 6, 7.8 times more Fiber and 6.8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.