Comparing Nutrients in 1 kilogram Raspberry Juice Concentrate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Energy	76.2% 2210kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	154% 200g	130g per day for Men 19-50 years
Sugars	527% 382g	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	277% 201g	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	% 171g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	% 25g	g per day for Men 19-50 years
Fiber	29% 11g	226% 86g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	22.5% 90μg	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	423% 381mg	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	4% 0.6mg	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

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	97% 970mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	145% 11.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	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	143% 1000mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	455% 50mg	11mg per day for Men 19-50 years
Water	11% 412g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 2.4 times more Vitamin B5 and 27.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 586.2 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 1.2 times more Calcium, 2.4 times more Manganese, 1.8 times more Potassium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 6.6 times more Phosphorus and 3.9 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 kilogram:

• Raspberry Juice Concentrate has 2.7 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 38.4 times more Fat, 79.6 times more Saturated Fat, 20 times more Omega 3, 2561.1 times more Omega 6, 7.8 times more Fiber and 6.8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.