Comparing Nutrients in 5 ounces Raspberries Puree VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raspberries Puree	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.7% 78kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	81% 14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	6.45% 4.68g	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	% 4.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 15g	g per day for Men 19-50 years
Fiber	16% 6.1g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	10.6% 42.5μg	84% 336μg	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	23% 20.7mg	4.25% 3.83mg	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	7.28% 1.1mg	216% 32.4mg	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 Butter	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	252% 2.26mg	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	12.2% 0.98mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	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	6.07% 42.5mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries Puree 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 Raspberries Puree vs Sunflower Seed Butter:

• 5 ounces of Raspberries Puree have 1.5 times more Vitamin B1 and 5.4 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.8 times more Vitamin B2, 14.7 times more Vitamin B3, 3.8 times more Vitamin B5, 14.9 times more Vitamin B6, 7.9 times more Vitamin B9 and 29.7 times more Vitamin E than Raspberries Puree with Seeds.

Comparing minerals per 5 ounces for Raspberries Puree vs Sunflower Seed Butter:

• 5 ounces of Raspberries Puree have 138.5 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.8 times more Calcium, 18.6 times more Copper, 6 times more Iron, 12.4 times more Magnesium, 3.1 times more Manganese, 22.2 times more Phosphorus, 3 times more Potassium and 15.8 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries Puree have more Fructose than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 11.2 times more Energy, 56.9 times more Fat, 75.5 times more Saturated Fat, 1.8 times more Omega 3, 324.5 times more Omega 6, 2 times more Carbohydrate, 1.6 times more Sugars, 1.3 times more Fiber and 15.7 times more Protein than Raspberries Puree with Seeds.
• 5 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein