Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Sunflower Seeds

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.6 times more energy per unit of mass than Raspberry Juice Concentrate, which is very high in comparison to other foods. Raspberry Juice Concentrate having above average energy density.

Which food has more nutrients per 300 calories - Raspberry Juice Concentrate or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	71.5% 52g	1.86% 1.35g	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	37.6% 27.3g	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	% 23.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.3g	g per day for Men 19-50 years
Fiber	3.93% 1.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	53% 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	3.05% 12.2μg	29% 117μg	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	57.5% 51.7mg	0.8% 0.72mg	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	0.54% 0.081mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	103% 0.92mg	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	19.7% 1.57mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	43.6% 1mg	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	19.4% 136mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 2.5 times more Vitamin B2, 1.2 times more Vitamin B3, 6.3 times more Vitamin B5 and 71.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2 times more Vitamin B6, 9.5 times more Vitamin B9 and 221.8 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 3.3 times more Calcium, 6.3 times more Manganese and 4.8 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 1.7 times more Iron, 2.5 times more Phosphorus and 1.5 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raspberry Juice Concentrate has 7 times more Carbohydrate and 38.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.5 times more Fat, 30.1 times more Saturated Fat, 969.2 times more Omega 6, 3 times more Fiber and 2.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.