Comparing Nutrients in 1 kilogram Raspberries VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Raspberries	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	18% 520kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	276% 358g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	171% 65g	137% 52g	38g per day for Men 19-50 years
Protein	21.4% 12g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	25% 250mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	23% 858g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Sunflower Seed Flour per 1 kg

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

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

• 1 kilogram of Raspberries has 20.2 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 99.6 times more Vitamin B1, 7 times more Vitamin B2, 12.2 times more Vitamin B3, 20.1 times more Vitamin B5, 13.7 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Raspberries.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Raspberries as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raspberries has 2.3 times more Potassium and 11.5 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 4.6 times more Calcium, 19 times more Copper, 9.6 times more Iron, 15.7 times more Magnesium, 2.9 times more Manganese, 23.8 times more Phosphorus, 291 times more Selenium and 11.8 times more Zinc than Raw Raspberries.
• 1 kilogram of Raspberries lack sufficient amounts of Selenium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 63 times more Omega 3 and 1.3 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 6.3 times more Energy, 3.5 times more Omega 6, 3 times more Carbohydrate and 40.1 times more Protein than Raw Raspberries.
• 1 kilogram of Raspberries provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3