Comparing Nutrients in 1 pound Raspberries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raspberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.13% 236kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	72% 93g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	137% 52g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Toasted 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	12% 0.15mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	270% 1080μg	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	132% 119mg	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	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	23.8% 100mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Raspberries has 18.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.2 times more Vitamin B1, 7.5 times more Vitamin B2, 7 times more Vitamin B3, 21.5 times more Vitamin B5, 14.6 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Raspberries.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Raspberries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raspberries has 85.8 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Calcium, 20.4 times more Copper, 9.9 times more Iron, 5.9 times more Magnesium, 3.2 times more Manganese, 39.9 times more Phosphorus, 3.3 times more Potassium and 12.6 times more Zinc than Raw Raspberries.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 1.6 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 11.9 times more Energy, 87.4 times more Fat, 313.3 times more Saturated Fat, 150.2 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Fiber and 14.3 times more Protein than Raw Raspberries.
• 1 pound of Raspberries provide inadequate amounts of Energy and Omega 6