Comparing Nutrients in 1 kilogram Sunflower Seeds VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Sunflower Seeds	Raspberries Puree	Recommended Dietary Allowance
Energy	201% 5840kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	88.5% 115g	130g per day for Men 19-50 years
Sugars	36% 26g	90% 65.6g	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	NA	45.5% 33g	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	NA	% 30.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 2.1g	g per day for Men 19-50 years
Fiber	226% 86g	113% 43g	38g per day for Men 19-50 years
Protein	371% 208g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	28.5% 0.37mg	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	568% 2270μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	162% 146mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raspberries Puree	Recommended Dietary Allowance
Calcium	78% 780mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	96% 0.86mg	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	656% 52.5mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	294% 6.76mg	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	943% 6600mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23.2% 859g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 18.5 times more Vitamin B1, 3.9 times more Vitamin B2, 18.1 times more Vitamin B3, 3.6 times more Vitamin B5, 36.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 45.7 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 10.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in 1 kg.

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

• Dried Sunflower Seed Kernels have 3.4 times more Calcium, 20.9 times more Copper, 7.6 times more Iron, 13 times more Magnesium, 2.9 times more Manganese, 22 times more Phosphorus, 3.3 times more Potassium and 16.1 times more Zinc than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 18.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 10.6 times more Energy, 53.1 times more Fat, 71.9 times more Saturated Fat, 2.1 times more Omega 3, 768.3 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 18.9 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 1 kg.