Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	204% 5920kcal	76.2% 2210kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	409% 532g	130g per day for Men 19-50 years
Sugars	43% 31g	527% 382g	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	277% 201g	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	% 171g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 10.3g	g per day for Men 19-50 years
Fiber	279% 106g	29% 11g	38g per day for Men 19-50 years
Protein	358% 201g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	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	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	243% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	540% 27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	192% 2.5mg	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	585% 2340μg	22.5% 90μg	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	12.2% 11mg	423% 381mg	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	2422% 363mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	87% 870mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	153% 1.38mg	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	535% 42.8mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	267% 1120mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	2030% 46.7mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	346% 11780mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11% 412g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6, 26 times more Vitamin B9 and 605.5 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 34.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 13.1 times more Copper, 3.7 times more Iron, 11.4 times more Phosphorus and 4 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.2 times more Manganese, 2.4 times more Potassium and 26.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Calcium and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Energy, 38.3 times more Fat, 126.2 times more Saturated Fat, 27 times more Omega 3, 3800.9 times more Omega 6, 9.6 times more Fiber and 6.6 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.3 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Glucose and Sucrose in 1 kg.