Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.6% 1002kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	80% 104g	130g per day for Men 19-50 years
Sugars	239% 173g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 4.67g	% 10.8g	g per day for Men 19-50 years
Fiber	13% 5g	127% 48g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.2 times more Vitamin B2 and 34.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6, 26 times more Vitamin B9 and 605.5 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 lb.

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

• Raspberry Juice Concentrate has 2.2 times more Manganese, 2.4 times more Potassium and 26.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.1 times more Copper, 3.7 times more Iron, 11.4 times more Phosphorus and 4 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 2.3 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Energy, 38.3 times more Fat, 126.2 times more Saturated Fat, 27 times more Omega 3, 3800.9 times more Omega 6, 9.6 times more Fiber and 6.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.