Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Seedless Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 410kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	163% 52g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	185% 241g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	42% 30.5g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	292% 111g	38g per day for Men 19-50 years
Protein	18.2% 10g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	72.5% 290μg	593% 2370μg	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	71% 64mg	15.6% 14mg	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	103% 15.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	2033% 18.3mg	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	135% 11mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	28.6% 200mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	24.2% 897g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seedless Raspberries Puree vs Roasted Sunflower Seeds:

• Seedless Raspberries Puree have 4.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 14.4 times more Vitamin B3, 22.7 times more Vitamin B5, 13.4 times more Vitamin B6, 8.2 times more Vitamin B9 and 16.9 times more Vitamin E than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Seedless Raspberries Puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Seedless Raspberries Puree vs Roasted Sunflower Seeds:

• Seedless Raspberries Puree have 74.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 26.9 times more Copper, 3.5 times more Iron, 8.6 times more Magnesium, 6.2 times more Manganese, 57.8 times more Phosphorus, 5 times more Potassium and 29.4 times more Zinc than Seedless Raspberries Puree.

Comparison of macro-nutrients per 1 kilogram:

• Seedless Raspberries Puree have 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.2 times more Energy, 57.2 times more Fat, 81.5 times more Saturated Fat, 1.5 times more Omega 3, 762.4 times more Omega 6, 3 times more Carbohydrate, 12.3 times more Fiber and 19 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.