Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raspberries	8%	10%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raspberries	Recommended Dietary Allowance
Energy	29% 839kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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% 32.4g	13% 17g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	% 2.64g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.28g	g per day for Men 19-50 years
Fiber	39.5% 15g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raspberries	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raspberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Raspberries:

• 5 ounces of Oil Roasted Sunflower Seeds have 10 times more Vitamin B1, 7.4 times more Vitamin B2, 6.9 times more Vitamin B3, 21.1 times more Vitamin B5, 14.4 times more Vitamin B6, 11.1 times more Vitamin B9 and 41.8 times more Vitamin E than Raspberries.
• While 5 oz of Raw Raspberries contain 23.8 times more Vitamin C and 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Raspberries:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.5 times more Calcium, 20 times more Copper, 6.2 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 39.3 times more Phosphorus, 3.2 times more Potassium, 391 times more Selenium and 12.4 times more Zinc than Raspberries.
• While 5 oz of Raw Raspberries contain 55.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 11.4 times more Energy, 78.9 times more Fat, 372 times more Saturated Fat, 137.4 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Fiber and 16.7 times more Protein than Raspberries.
• While 5 oz of Raw Raspberries contain 1.6 times more Omega 3, 1.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Raspberries provide inadequate amounts of Energy and Omega 6