Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 313kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	74.7% 54g	6.1% 4.4g	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	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	% 24.2g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.46g	% 3.36g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	39.5% 15g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.7% 137mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.2 times more Vitamin B2 and 34.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6, 26 times more Vitamin B9 and 605.5 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

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

• Raspberry Juice Concentrate has 2.2 times more Manganese, 2.4 times more Potassium and 26.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.1 times more Copper, 3.7 times more Iron, 11.4 times more Phosphorus and 4 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 2.3 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Energy, 38.3 times more Fat, 126.2 times more Saturated Fat, 27 times more Omega 3, 3800.9 times more Omega 6, 9.6 times more Fiber and 6.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.