Comparing Nutrients in 300 calories Sunflower Seeds VS Raspberry Juice Concentrate

Weight per 300 calories

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

Sunflower Seeds have 2.6 times more energy per 100g than Raspberry Juice Concentrate. It has very high energy density when compared to other foods. Raspberry Juice Concentrate having above average energy density.

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

Vitamins

	Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	26% 0.34mg	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	29% 117μg	3.05% 12.2μg	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	0.8% 0.72mg	57.5% 51.7mg	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	120% 18mg	0.54% 0.081mg	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	4% 40mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	21% 0.19mg	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	33.7% 2.7mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	276% 6.34mg	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	48.4% 339mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.5% 56g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 2.5 times more Vitamin B2, 6.3 times more Vitamin B5 and 71.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 300 kcal.

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

• Dried Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 3.3 times more Calcium, 6.3 times more Manganese and 4.8 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 7 times more Carbohydrate and 38.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.