Comparing Nutrients in 500 calories Raspberries Puree VS Sunflower Seeds

Weight per 500 calories

• Raspberries Puree: 909g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 10.6 times more energy per unit of mass than Raspberries Puree with Seeds, which is very high in comparison to other foods. Raspberries Puree having low energy density.

Which food has more nutrients per 500 calories - Raspberries Puree or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	103% 39g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	18% 10g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	88.6% 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	48.6% 194μg	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	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	46.7% 7mg	201% 30mg	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

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	21% 781g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 17.7 times more Vitamin A, 2.7 times more Vitamin B2, 2.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 110.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B6 and 4.3 times more Vitamin E than Raspberries Puree with Seeds.

Comparing minerals per 500 calories for Raspberries Puree vs Sunflower Seeds:

• Raspberries Puree with Seeds have 3.1 times more Calcium, 1.4 times more Iron, 3.7 times more Manganese, 3.2 times more Potassium and 192.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 2.1 times more Phosphorus and 1.5 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 5 times more Omega 3, 6.1 times more Carbohydrate, 26.6 times more Sugars and 5.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Fat, 6.8 times more Saturated Fat, 72.4 times more Omega 6 and 1.8 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raspberries Puree with Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.