Comparing Nutrients in 300 calories Raspberries Puree VS Sunflower Seed Flour

Weight per 300 calories

• Raspberries Puree: 546g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 5.9 times more energy per unit of mass than Raspberries Puree with Seeds, which is high in comparison to other foods. Raspberries Puree having low energy density.

Discover which food has more nutrients per 300 calories - Raspberries Puree or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	25.4% 33g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	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	25% 18g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	61.7% 23.5g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	10.7% 6g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	53.3% 0.69mg	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	41% 164μg	51% 204μg	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	88.5% 79.6mg	1.33% 1.2mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12.5% 125mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	175% 1.58mg	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	47% 3.76mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	79% 1.8mg	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	23.4% 164mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	12.7% 468g	0.19% 6.87g	3700g per day for Men 19-50 years

Raspberries Puree VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raspberries Puree or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Raspberries Puree vs Sunflower Seed Flour:

• 300 calories of Raspberries Puree have 2 times more Vitamin B2 and 66.6 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 6.7 times more Vitamin B1, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Sunflower Seed Flour provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Raspberries Puree vs Sunflower Seed Flour:

• 300 calories of Raspberries Puree have 2 times more Manganese, 17.3 times more Potassium and 68.1 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 3.9 times more Phosphorus and 2.7 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Sunflower Seed Flour contain similar levels of Calcium per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberries Puree have 83 times more Omega 3, 1.9 times more Carbohydrate and 4.9 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 7.4 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Raspberries Puree with Seeds as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.