Comparing Nutrients in 1 pound Seedless Raspberries Puree VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Seedless Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.4% 186kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	84% 109g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	19% 14g	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	% 12.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	132% 50.3g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	33% 132μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.3% 29mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.6% 7mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	922% 8.3mg	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	61.2% 4.9mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	13% 91mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 407g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Seedless Raspberries Puree vs Roasted Sunflower Seeds:

• Seedless Raspberries Puree have 4.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 14.4 times more Vitamin B3, 22.7 times more Vitamin B5, 13.4 times more Vitamin B6, 8.2 times more Vitamin B9 and 16.9 times more Vitamin E than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Seedless Raspberries Puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Seedless Raspberries Puree vs Roasted Sunflower Seeds:

• Seedless Raspberries Puree have 74.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 26.9 times more Copper, 3.5 times more Iron, 8.6 times more Magnesium, 6.2 times more Manganese, 57.8 times more Phosphorus, 5 times more Potassium and 29.4 times more Zinc than Seedless Raspberries Puree.

Comparison of macro-nutrients per 1 pound:

• Seedless Raspberries Puree have 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.2 times more Energy, 57.2 times more Fat, 81.5 times more Saturated Fat, 1.5 times more Omega 3, 762.4 times more Omega 6, 3 times more Carbohydrate, 12.3 times more Fiber and 19 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.