Comparing Nutrients in 5 ounces Dark Raisins VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dark Raisins	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	14.6% 424kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	25.4% 33g	130g per day for Men 19-50 years
Sugars	127% 92g	20.6% 15g	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	68% 49g	0% 0g	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	% 43.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	60% 0.78mg	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	1.77% 7.1μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.8% 88mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	252% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	8.3% 332μg	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	31.7% 2.54mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	128% 2.94mg	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	20% 139mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Raisins versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Raisins vs Sunflower Seed Butter:

• 5 ounces of Dark Raisins have 2 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B2, 8.8 times more Vitamin B3, 3.2 times more Vitamin B6, 47.4 times more Vitamin B9 and 190.8 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Raisins and Sunflower Seed Butter provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dark Seedless Raisins as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dark Raisins vs Sunflower Seed Butter:

• 5 ounces of Dark Raisins have 1.3 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 5.9 times more Copper, 2.3 times more Iron, 8.6 times more Magnesium, 7.4 times more Manganese, 6.8 times more Phosphorus, 174 times more Selenium and 13.6 times more Zinc than Dark Seedless Raisins.
• Both Dark Raisins and Sunflower Seed Butter contain similar levels of Calcium per five ounces.
• 5 ounces of Dark Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Raisins have 3.4 times more Carbohydrate, 6.2 times more Sugars and more Fructose than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.1 times more Energy, 220.8 times more Fat, 49.8 times more Saturated Fat, 3.6 times more Omega 3, 249.6 times more Omega 6, 1.3 times more Fiber and 5.2 times more Protein than Dark Seedless Raisins.
• 5 ounces of Dark Raisins provide inadequate amounts of Omega 3 and Omega 6