Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dark Raisins	Recommended Dietary Allowance
Energy	204% 5920kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	610% 793g	130g per day for Men 19-50 years
Sugars	43% 31g	899% 652g	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	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	% 7.4g	% 305g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	118% 45g	38g per day for Men 19-50 years
Protein	358% 201g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	134% 1.74mg	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	585% 2340μg	12.5% 50μg	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	12.2% 11mg	25.6% 23mg	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	2422% 363mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Raisins	Recommended Dietary Allowance
Calcium	87% 870mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	58.5% 2339μg	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	535% 42.8mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	122% 2.8mg	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	1627% 11390mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	219% 7440mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dark Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.4 times more Vitamin B3, 4.6 times more Vitamin B6, 46.8 times more Vitamin B9 and 302.8 times more Vitamin E than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 2.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Raisins provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Calcium, 6.6 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 7.4 times more Manganese, 11.6 times more Phosphorus, 130.3 times more Selenium and 14.5 times more Zinc than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Dark Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2 times more Energy, 205.2 times more Fat, 75.2 times more Saturated Fat, 5.8 times more Omega 3, 877.1 times more Omega 6, 2.4 times more Fiber and 6.1 times more Protein than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 3.5 times more Carbohydrate, 21 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Dark Raisins provide inadequate amounts of Omega 3 and Omega 6