Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raspberry Juice Concentrate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 313kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	22.5% 29g	130g per day for Men 19-50 years
Sugars	74.7% 54g	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	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	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	87.8% 1.14mg	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	84.3% 337μg	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	NA	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

	Raspberry Juice Concentrate	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.7% 137mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberry Juice Concentrate VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberry Juice Concentrate versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Raspberry Juice Concentrate have 27.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 26.4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raspberry Juice Concentrate as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Raspberry Juice Concentrate have 1.7 times more Calcium, 2.2 times more Manganese and 2.4 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 13.3 times more Copper, 5.9 times more Iron, 11.6 times more Phosphorus and 4.1 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberry Juice Concentrate have 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Energy, 42.4 times more Fat, 106.3 times more Saturated Fat, 26.3 times more Omega 3, 4154.4 times more Omega 6, 10.5 times more Fiber and 5.7 times more Protein than Raspberry Juice Concentrate.
• 5 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6