Comparing Nutrients in 1 pound Raspberries Puree VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	8.6% 249kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	125% 163g	130g per day for Men 19-50 years
Sugars	41% 29.8g	NA	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	20.6% 15g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	62% 23.6g	38g per day for Men 19-50 years
Protein	8.9% 5g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	263% 3.4mg	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	34% 136μg	252% 1007μg	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	73.6% 66.2mg	6.55% 5.9mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	10.4% 104mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	863% 7.77mg	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	39% 3.13mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	389% 8.96mg	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	19.4% 136mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	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	12.8% 1.4mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Raspberries Puree versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raspberries Puree vs Sunflower Seed Flour:

• 1 pound of Raspberries Puree has 11.2 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 39.8 times more Vitamin B1, 3 times more Vitamin B2, 15.9 times more Vitamin B3, 21.3 times more Vitamin B5, 20.4 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raspberries Puree with Seeds.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Raspberries Puree vs Sunflower Seed Flour:

• 1 pound of Raspberries Puree has 2.9 times more Potassium and 11.5 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 5 times more Calcium, 19.9 times more Copper, 9.6 times more Iron, 13.8 times more Magnesium, 2.9 times more Manganese, 23 times more Phosphorus and 16 times more Zinc than Raspberries Puree with Seeds.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 5.9 times more Energy, 28.9 times more Omega 6, 3.1 times more Carbohydrate and 43.7 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree and Sunflower Seed Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raspberries Puree with Seeds as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.