Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Raspberries	8%	10%	82%

Macro Nutrients

	Sunflower Seed Butter	Raspberries	Recommended Dietary Allowance
Energy	30% 875kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	13% 17g	130g per day for Men 19-50 years
Sugars	20.6% 15g	8.64% 6.27g	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	0% 0g	4.6% 3.33g	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	% 0g	% 2.64g	g per day for Men 19-50 years
Sucrose	% 15g	% 0.28g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Raspberries	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	7.44% 29.8μg	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	4.25% 3.83mg	41.3% 37mg	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	216% 32.4mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Raspberries	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	14% 0.13mg	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	73% 5.84mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	41.3% 0.95mg	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	135% 944mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Raspberries per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 11.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10 times more Vitamin B6, 11.3 times more Vitamin B9 and 26.3 times more Vitamin E than Raspberries.
• While 5 oz of Raw Raspberries contain 9.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 2.6 times more Calcium, 17.7 times more Copper, 6 times more Iron, 14.1 times more Magnesium, 3.1 times more Manganese, 23 times more Phosphorus, 3.8 times more Potassium, 522 times more Selenium and 11.6 times more Zinc than Raspberries.
• While 5 oz of Raw Raspberries contain 138.3 times more Water than Sunflower Seed Butter no Salt.
• 5 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 11.9 times more Energy, 84.9 times more Fat, 246.2 times more Saturated Fat, 39.1 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars and 14.4 times more Protein than Raspberries.
• While 5 oz of Raw Raspberries contain 2.5 times more Omega 3 and more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raspberries offer comparable quantities of Fiber per five ounces.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6