Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Sunflower Seed Butter	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	213% 6170kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	201% 262g	130g per day for Men 19-50 years
Sugars	145% 105g	300% 218g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	116% 44g	38g per day for Men 19-50 years
Protein	309% 173g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	26% 0.34mg	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	593% 2370μg	65% 260μg	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	30% 27mg	183% 165mg	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	1526% 229mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	64% 640mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	117% 1.05mg	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	515% 41.2mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	283% 6.5mg	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	951% 6660mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Sweetened Red Frozen Raspberries per 1 kg

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

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

• 1 kilogram of Sunflower Seed Butter has 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 29.3 times more Vitamin B3, 7.8 times more Vitamin B5, 16.2 times more Vitamin B6, 9.1 times more Vitamin B9 and 31.8 times more Vitamin E than Sweetened Red Frozen Raspberries.
• While 1 kg of Sweetened Red Frozen Raspberries contains 6.1 times more Vitamin C than Sunflower Seed Butter no Salt.
• 1 kilogram of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Sunflower Seed Butter no Salt as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Butter has 4.3 times more Calcium, 15.2 times more Copper, 6.3 times more Iron, 23.9 times more Magnesium, 3.2 times more Manganese, 39.2 times more Phosphorus, 5.1 times more Potassium, 348 times more Selenium and 27.2 times more Zinc than Sweetened Red Frozen Raspberries.
• 1 kilogram of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 6 times more Energy, 345 times more Fat, 935.6 times more Saturated Fat, 1.7 times more Omega 3, 165 times more Omega 6, 1.3 times more Fiber and 24.7 times more Protein than Sweetened Red Frozen Raspberries.
• While 1 kg of Sweetened Red Frozen Raspberries contains 2.1 times more Sugars than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sweetened Red Frozen Raspberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3, Omega 6 and Protein