Comparing Nutrients in 5 ounces Raspberries VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Raspberries	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	39% 50.8g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.2% 4.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	78.7% 315μg	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	41.3% 37mg	2.05% 1.84mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	122% 2.8mg	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	5.87% 41mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Sunflower Seed Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Raspberries vs Sunflower Seed Flour:

• 5 ounces of Raspberries have 20.2 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 99.6 times more Vitamin B1, 7 times more Vitamin B2, 12.2 times more Vitamin B3, 20.1 times more Vitamin B5, 13.7 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Raspberries.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Raspberries as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raspberries vs Sunflower Seed Flour:

• 5 ounces of Raspberries have 2.3 times more Potassium and 11.5 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.6 times more Calcium, 19 times more Copper, 9.6 times more Iron, 15.7 times more Magnesium, 2.9 times more Manganese, 23.8 times more Phosphorus, 291 times more Selenium and 11.8 times more Zinc than Raw Raspberries.
• 5 ounces of Raspberries lack sufficient amounts of Selenium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 63 times more Omega 3 and 1.3 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 6.3 times more Energy, 3.5 times more Omega 6, 3 times more Carbohydrate and 40.1 times more Protein than Raw Raspberries.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3