Comparing Nutrients in 1 kilogram Raspberries VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raspberries	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18% 520kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	179% 233g	130g per day for Men 19-50 years
Sugars	61% 44.2g	145% 105g	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	32.4% 23.5g	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	% 18.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 105g	g per day for Men 19-50 years
Fiber	171% 65g	150% 57g	38g per day for Men 19-50 years
Protein	21.4% 12g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	291% 262mg	30% 27mg	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	58% 8.7mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	25% 250mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	1774% 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	86.3% 6.9mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	901% 20.7mg	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	41.4% 290mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	445% 49mg	11mg per day for Men 19-50 years
Water	23% 858g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raspberries vs Sunflower Seed Butter:

• 1 kilogram of Raspberries has 9.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 11.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10 times more Vitamin B6, 11.3 times more Vitamin B9 and 26.3 times more Vitamin E than Raw Raspberries.
• Both Raw Raspberries as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Sunflower Seed Butter:

• 1 kilogram of Raspberries has 138.3 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.6 times more Calcium, 17.7 times more Copper, 6 times more Iron, 14.1 times more Magnesium, 3.1 times more Manganese, 23 times more Phosphorus, 3.8 times more Potassium, 522 times more Selenium and 11.6 times more Zinc than Raw Raspberries.
• 1 kilogram of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 2.5 times more Omega 3 and more Fructose than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 11.9 times more Energy, 84.9 times more Fat, 246.2 times more Saturated Fat, 39.1 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars and 14.4 times more Protein than Raw Raspberries.
• Both Raspberries and Sunflower Seed Butter offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Raspberries provide inadequate amounts of Energy and Omega 6