Comparing Nutrients in 500 calories Raspberries Puree VS Sunflower Seed Flour

Weight per 500 calories

• Raspberries Puree: 909g
• Sunflower Seed Flour: 153g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	42.3% 55g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	103% 39g	21% 7.98g	38g per day for Men 19-50 years
Protein	18% 10g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	89% 1.15mg	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	68% 273μg	85% 340μg	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	147% 133mg	2.2% 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	46.7% 7mg	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	21% 209mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	292% 2.63mg	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	78.4% 6.27mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	132% 3.03mg	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	39% 273mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	NA	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	21% 781g	0.31% 11.5g	3700g per day for Men 19-50 years

Raspberries Puree VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberries Puree or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Raspberries Puree vs Sunflower Seed Flour:

• 500 calories of Raspberries Puree have 2 times more Vitamin B2 and 66.6 times more Vitamin C than Sunflower Seed Flour.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Raspberries Puree vs Sunflower Seed Flour:

• 500 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 500 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 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.