Comparing Nutrients in 7 ounces Raspberries Puree VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.76% 109kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	18% 13g	7.47% 5.4g	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	9.03% 6.55g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	58% 22g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	15% 59.5μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 29mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	404% 3.63mg	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	17% 1.37mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	8.5% 59.5mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raspberries Puree vs Roasted Sunflower Seeds:

• Raspberries Puree with Seeds have 10.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 15.3 times more Vitamin B3, 22.7 times more Vitamin B5, 21.7 times more Vitamin B6, 7.9 times more Vitamin B9 and 33.9 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Raspberries Puree vs Roasted Sunflower Seeds:

• Raspberries Puree with Seeds have 71.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 21.3 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 3.1 times more Manganese, 38.5 times more Phosphorus, 4.4 times more Potassium and 17.1 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 7 ounces:

• Raspberries Puree with Seeds have 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Energy, 51.3 times more Fat, 84.2 times more Saturated Fat, 2.5 times more Omega 3, 1092.7 times more Omega 6, 2.1 times more Carbohydrate, 2.6 times more Fiber and 17.6 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.