Comparing Nutrients in 300 calories Raspberries, canned, red, heavy syrup pack, solids and liquids VS Toasted Sunflower Seeds

Weight per 300 calories

• Raspberries, canned, red, heavy syrup pack, solids and liquids: 330g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.8 times more energy per unit of mass than Raspberries, canned, red, heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Raspberries, canned, red, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.052% 0.016g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	4.74% 0.076g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	91% 66g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.73% 6.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.86% 0.1mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.13% 1.46mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	30% 0.39mg	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	9.07% 36.3μg	29% 115μg	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	32% 28.7mg	0.75% 0.68mg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	99% 0.89mg	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	17.3% 1.4mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.4% 39.6mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	44.5% 1.02mg	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	4.24% 29.7mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.6% 0.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.9mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	6.7% 248g	0.013% 0.48g	3700g per day for Men 19-50 years

Raspberries, Canned, Red, Heavy Syrup Pack, Solids And Liquids VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Toasted Sunflower Seeds:

• 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 42.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Toasted Sunflower Seeds:

• 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.3 times more Potassium and 512.4 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 18.9 times more Phosphorus and 4.9 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 7.7 times more Carbohydrate and 2 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 69.6 times more Fat, 175 times more Saturated Fat, 122.2 times more Omega 6 and 3 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.