Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.2% 877kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	70% 91g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 9.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	111% 42g	38g per day for Men 19-50 years
Protein	21.5% 12g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	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	82.7% 0.99mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	8.93% 35.7μg	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	168% 151mg	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	1.6% 0.24mg	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

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.5% 385mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	57.5% 4.6mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	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	56.7% 397mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.2 times more Vitamin B2 and 34.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6, 26 times more Vitamin B9 and 605.5 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

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

• Raspberry Juice Concentrate has 2.2 times more Manganese, 2.4 times more Potassium and 26.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.1 times more Copper, 3.7 times more Iron, 11.4 times more Phosphorus and 4 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 2.3 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Energy, 38.3 times more Fat, 126.2 times more Saturated Fat, 27 times more Omega 3, 3800.9 times more Omega 6, 9.6 times more Fiber and 6.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.