Comparing Nutrients in 1 kilogram Raspberries Puree VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	154% 200g	130g per day for Men 19-50 years
Sugars	90% 65.6g	36% 26g	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	45.5% 33g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	% 25g	g per day for Men 19-50 years
Fiber	113% 43g	226% 86g	38g per day for Men 19-50 years
Protein	19.6% 11g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	1035% 13.5mg	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	75% 300μg	568% 2270μg	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	162% 146mg	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	51.3% 7.7mg	2345% 352mg	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

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	2000% 18mg	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	86.3% 6.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	848% 19.5mg	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	43% 300mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.2% 859g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 10.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 3.9 times more Vitamin B2, 18.1 times more Vitamin B3, 3.6 times more Vitamin B5, 36.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 45.7 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

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

• Raspberries Puree with Seeds have 18.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 20.9 times more Copper, 7.6 times more Iron, 13 times more Magnesium, 2.9 times more Manganese, 22 times more Phosphorus, 3.3 times more Potassium and 16.1 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Energy, 53.1 times more Fat, 71.9 times more Saturated Fat, 2.1 times more Omega 3, 768.3 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 18.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.