Comparing Nutrients in 1 pound Sunflower Seeds VS Raspberry Juice Concentrate

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	87.2% 1.13mg	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	257% 1030μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	192% 173mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 2.4 times more Vitamin B5 and 27.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 1 lb.

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

• Dried Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 2.4 times more Manganese, 1.8 times more Potassium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 2.7 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Glucose and Sucrose in 1 lb.