Comparing Nutrients in 1 kilogram Raspberries Puree VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raspberries Puree	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	158% 206g	130g per day for Men 19-50 years
Sugars	90% 65.6g	NA	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	NA	g per day for Men 19-50 years
Fiber	113% 43g	303% 115g	38g per day for Men 19-50 years
Protein	19.6% 11g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	2038% 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	86.3% 6.9mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	919% 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	43% 300mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	23.2% 859g	0.27% 10g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 10.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 9.1 times more Vitamin B3, 22.8 times more Vitamin B5, 21.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

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

• Raspberries Puree with Seeds have 85.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 21.3 times more Copper, 9.9 times more Iron, 5.2 times more Magnesium, 3.1 times more Manganese, 38.6 times more Phosphorus, 2.5 times more Potassium and 17.1 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Energy, 58.6 times more Fat, 96 times more Saturated Fat, 2.8 times more Omega 3, 1246.3 times more Omega 6, 1.8 times more Carbohydrate, 2.7 times more Fiber and 15.6 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.