Comparing Nutrients in 7 ounces Dark Raisins VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dark Raisins	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	20.5% 593kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	54.7% 71g	130g per day for Men 19-50 years
Sugars	178% 129g	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	95% 69g	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	% 60.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	27% 10.3g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	115% 1.5mg	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	2.5% 9.92μg	110% 441μg	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	5.07% 4.56mg	2.87% 2.58mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	378% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 464μg	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	44.4% 3.55mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	170% 3.9mg	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	27.8% 194mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Raisins versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Raisins vs Sunflower Seed Flour:

• 7 ounces of Dark Raisins have 1.8 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 30.1 times more Vitamin B1, 2.1 times more Vitamin B2, 9.5 times more Vitamin B3, 4.3 times more Vitamin B6 and 44.4 times more Vitamin B9 than Dark Seedless Raisins.
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dark Seedless Raisins as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Raisins vs Sunflower Seed Flour:

• 7 ounces of Dark Raisins have 11.1 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.8 times more Calcium, 6.3 times more Copper, 3.7 times more Iron, 9.6 times more Magnesium, 7 times more Manganese, 7 times more Phosphorus, 97 times more Selenium and 13.8 times more Zinc than Dark Seedless Raisins.
• 7 ounces of Dark Raisins lack sufficient amounts of Selenium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Raisins have 2.2 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 22.3 times more Omega 6 and 14.6 times more Protein than Dark Seedless Raisins.
• Both Dark Raisins and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Dark Raisins provide inadequate amounts of Omega 6
• Both Dark Seedless Raisins as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.