Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Raspberry Juice Concentrate

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Raspberry Juice Concentrate: 136g

Oil Roasted Sunflower Seeds have 2.7 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 - Oil Roasted Sunflower Seeds or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Oil Roasted 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% 26g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	% 23.2g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 1.4g	g per day for Men 19-50 years
Fiber	14% 5.37g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	18% 10g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.4% 44mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.5% 56g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 9.7 times more Vitamin B9 and 226 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 92.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 300 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 4.9 times more Copper, 1.4 times more Iron, 4.3 times more Phosphorus and 1.5 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 3 times more Calcium, 2.4 times more Magnesium, 6 times more Manganese and 6.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 14.3 times more Fat, 47.1 times more Saturated Fat, 1418.9 times more Omega 6, 3.6 times more Fiber and 2.5 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 6.2 times more Carbohydrate, 32.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.