Comparing Nutrients in 7 ounces Dark Raisins VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dark Raisins	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 593kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dark Raisins vs Toasted Sunflower Seeds:

• 7 ounces of Dark Raisins have 1.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B3, 4.6 times more Vitamin B6 and 47.6 times more Vitamin B9 than Dark Seedless Raisins.
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dark Seedless Raisins as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Raisins vs Toasted Sunflower Seeds:

• 7 ounces of Dark Raisins have 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 3.8 times more Iron, 3.6 times more Magnesium, 7.5 times more Manganese, 11.8 times more Phosphorus and 14.7 times more Zinc than Dark Seedless Raisins.
• Both Dark Raisins and Toasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Raisins have 3.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 227.2 times more Fat, 63.3 times more Saturated Fat, 5.6 times more Omega 3, 958.7 times more Omega 6, 2.6 times more Fiber and 5.2 times more Protein than Dark Seedless Raisins.
• 7 ounces of Dark Raisins provide inadequate amounts of Omega 3 and Omega 6