Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 313kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	74.7% 54g	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	39.3% 28.5g	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	% 24.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.46g	% 3.54g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	32% 12g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	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	3.2% 12.8μg	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	60% 54mg	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	0.57% 0.085mg	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

	Raspberry Juice Concentrate	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.7% 137mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	20.6% 1.64mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	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	20.2% 142mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 2.4 times more Vitamin B5 and 27.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 586.2 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Raspberry Juice Concentrate vs Sunflower Seeds:

• Raspberry Juice Concentrate has 1.2 times more Calcium, 2.4 times more Manganese, 1.8 times more Potassium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 6.6 times more Phosphorus and 3.9 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 2.7 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 38.4 times more Fat, 79.6 times more Saturated Fat, 20 times more Omega 3, 2561.1 times more Omega 6, 7.8 times more Fiber and 6.8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.