Comparing Nutrients in 1 pound Dark Raisins VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.8% 1356kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	84% 109g	130g per day for Men 19-50 years
Sugars	408% 296g	17% 12.4g	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	217% 157g	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	% 138g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	26.7% 15g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	281% 3.65mg	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	5.67% 22.7μg	269% 1075μg	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	11.6% 10.4mg	7.06% 6.35mg	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	3.63% 0.54mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 281mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	26.5% 1061μg	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	101% 8.1mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	416% 9.57mg	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	63.5% 445mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 1.6 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B2, 9.2 times more Vitamin B3, 4.6 times more Vitamin B6, 47.4 times more Vitamin B9 and 217.5 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Dark Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dark Seedless Raisins have 8.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 7.5 times more Manganese, 11.8 times more Phosphorus, 132.2 times more Selenium and 14.7 times more Zinc than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dark Seedless Raisins have 3.3 times more Carbohydrate and 23.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 199.2 times more Fat, 55.5 times more Saturated Fat, 4.9 times more Omega 3, 840.6 times more Omega 6, 2.5 times more Fiber and 5.9 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.