Comparing Nutrients in 1 kilogram Dark Raisins VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	103% 2990kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	163% 52g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	185% 241g	130g per day for Men 19-50 years
Sugars	899% 652g	37.7% 27.3g	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	479% 347g	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	% 305g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	292% 111g	38g per day for Men 19-50 years
Protein	59% 33g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	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	88.3% 1.06mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	618% 8.04mg	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	12.5% 50μg	593% 2370μg	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	25.6% 23mg	15.6% 14mg	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	8% 1.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	62% 620mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	917% 21mg	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	140% 980mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Raisins vs Roasted Sunflower Seeds:

• Dark Seedless Raisins have 1.6 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B2, 9.2 times more Vitamin B3, 4.6 times more Vitamin B6, 47.4 times more Vitamin B9 and 217.5 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Dark Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Roasted Sunflower Seeds:

• Dark Seedless Raisins have 8.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 7.5 times more Manganese, 11.8 times more Phosphorus, 132.2 times more Selenium and 14.7 times more Zinc than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 3.3 times more Carbohydrate and 23.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 199.2 times more Fat, 55.5 times more Saturated Fat, 4.9 times more Omega 3, 840.6 times more Omega 6, 2.5 times more Fiber and 5.9 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.