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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	29% 839kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	58% 75.4g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	74.7% 54g	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	39.3% 28.5g	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	% 24.2g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 1.46g	g per day for Men 19-50 years
Fiber	39.5% 15g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	27.3% 0.35mg	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	83% 332μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	12.3% 123mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	21.7% 0.2mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	288% 6.6mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.58% 58.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 34.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 5 oz.

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

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

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 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.
• While Raspberry Juice Concentrate contains 2.3 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Glucose and Sucrose in 5 oz.