Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Golden Raisins	Recommended Dietary Allowance
Energy	201% 5820kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	616% 800g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	906% 657g	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	479% 347g	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	% 310g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	87% 33g	38g per day for Men 19-50 years
Protein	345% 193g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	248% 3.23mg	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	7.5% 30μg	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	15.6% 14mg	35.6% 32mg	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	1740% 261mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Golden Raisins	Recommended Dietary Allowance
Calcium	70% 700mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	253% 2.28mg	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	475% 38mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	98% 2.26mg	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	1650% 11550mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Golden Raisins:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.2 times more Vitamin B3, 2.5 times more Vitamin B6, 79 times more Vitamin B9 and 217.5 times more Vitamin E than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 2.3 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Golden Raisins:

• Dry Roasted Sunflower Seed Kernels no Salt have 8 times more Copper, 3.9 times more Iron, 3.7 times more Magnesium, 9.3 times more Manganese, 11.4 times more Phosphorus, 113.3 times more Selenium and 14.3 times more Zinc than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Golden Seedless Raisins have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 249 times more Fat, 80.3 times more Saturated Fat, 3.6 times more Omega 3, 862.7 times more Omega 6, 3.4 times more Fiber and 5.9 times more Protein than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 3.3 times more Carbohydrate and 24.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Golden Seedless Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.