Comparing Nutrients in 5 ounces Raspberries Puree VS 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	2.7% 78kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	13% 9.3g	5.12% 3.7g	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	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	% 3.54g	g per day for Men 19-50 years
Fiber	16% 6.1g	32% 12g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	147% 1.9mg	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	80.4% 322μg	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	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	7.28% 1.1mg	332% 50mg	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	3.26% 32.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raspberries Puree vs Sunflower Seeds:

• Raspberries Puree with Seeds have 10.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 3.9 times more Vitamin B2, 18.1 times more Vitamin B3, 3.6 times more Vitamin B5, 36.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 45.7 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Raspberries Puree vs Sunflower Seeds:

• Raspberries Puree with Seeds have 18.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 20.9 times more Copper, 7.6 times more Iron, 13 times more Magnesium, 2.9 times more Manganese, 22 times more Phosphorus, 3.3 times more Potassium and 16.1 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 5 ounces:

• Raspberries Puree with Seeds have 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Energy, 53.1 times more Fat, 71.9 times more Saturated Fat, 2.1 times more Omega 3, 768.3 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 18.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.