Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Raspberries	7%	12%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Raspberries	Recommended Dietary Allowance
Energy	91% 2640kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	43.8% 57g	130g per day for Men 19-50 years
Sugars	17% 12.4g	41% 29.7g	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	20.3% 14.7g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	132% 50.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	21.6% 0.28mg	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	269% 1075μg	31.8% 127μg	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	7.06% 6.35mg	88.7% 80mg	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	789% 118mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Raspberries	Recommended Dietary Allowance
Calcium	31.8% 318mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	45.4% 0.41mg	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	215% 17.2mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	120% 2.77mg	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	748% 5239mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.4% 386g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Frozen Raspberries per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 2.5 times more Vitamin B2, 10.4 times more Vitamin B3, 17.5 times more Vitamin B5, 13 times more Vitamin B6, 8.5 times more Vitamin B9 and 34.8 times more Vitamin E than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 12.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen Raspberries provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Frozen Raspberries:

• 1 pound of Roasted Sunflower Seeds has 2.9 times more Calcium, 20.3 times more Copper, 5 times more Iron, 5.6 times more Magnesium, 3.5 times more Manganese, 38.5 times more Phosphorus, 4.6 times more Potassium and 17.1 times more Zinc than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 70.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 10.4 times more Energy, 61.5 times more Fat, 81.5 times more Saturated Fat, 3.6 times more Omega 3, 2185.5 times more Omega 6, 1.9 times more Carbohydrate, 2.6 times more Fiber and 16.8 times more Protein than Frozen Raspberries.
• While 1 lb of Red Frozen Raspberries contains 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Frozen Raspberries provide inadequate amounts of Energy, Omega 3 and Omega 6