Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.6% 1002kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	69.8% 91g	130g per day for Men 19-50 years
Sugars	239% 173g	16.4% 12g	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	126% 91g	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	% 77.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.67g	% 11.3g	g per day for Men 19-50 years
Fiber	13% 5g	103% 39g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	469% 6.1mg	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	10.2% 41μg	257% 1030μg	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	192% 173mg	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	1.8% 0.27mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	907% 8.16mg	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	65.8% 5.26mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	385% 8.85mg	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	64.8% 454mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 2.4 times more Vitamin B5 and 27.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 586.2 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 1.2 times more Calcium, 2.4 times more Manganese, 1.8 times more Potassium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 6.6 times more Phosphorus and 3.9 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 2.7 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 38.4 times more Fat, 79.6 times more Saturated Fat, 20 times more Omega 3, 2561.1 times more Omega 6, 7.8 times more Fiber and 6.8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.