Comparing Nutrients in 1 pound Raspberries Puree VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raspberries Puree	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.6% 249kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	8.9% 5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	34% 136μg	270% 1080μg	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	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.4% 104mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	924% 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	39% 3.13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 10.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 9.1 times more Vitamin B3, 22.8 times more Vitamin B5, 21.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 lb.

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

• Raspberries Puree with Seeds have 85.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 21.3 times more Copper, 9.9 times more Iron, 5.2 times more Magnesium, 3.1 times more Manganese, 38.6 times more Phosphorus, 2.5 times more Potassium and 17.1 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Energy, 58.6 times more Fat, 96 times more Saturated Fat, 2.8 times more Omega 3, 1246.3 times more Omega 6, 1.8 times more Carbohydrate, 2.7 times more Fiber and 15.6 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.