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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	30.3% 877kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 24.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.46g	g per day for Men 19-50 years
Fiber	43% 16.3g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	0.57% 0.085mg	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

	Toasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.58% 58.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Sunflower Seeds have 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.
• While 5 oz of Raspberry Juice Concentrate contain 27.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raspberry Juice Concentrate 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 Toasted Sunflower Seed Kernels no Salt as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in five ounces.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 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.
• While 5 oz of Raspberry Juice Concentrate contain 2.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6