Comparing Nutrients in 7 ounces Raspberry Juice Concentrate VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raspberry Juice Concentrate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 439kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	105% 76g	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	55% 40g	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	% 34g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	58% 22g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Roasted 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	41.3% 0.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	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	4.47% 18μg	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	84% 75.6mg	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	0.79% 0.12mg	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

	Raspberry Juice Concentrate	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.2% 192mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	28.8% 2.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	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	28.3% 198mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raspberry Juice Concentrate vs Roasted Sunflower Seeds:

• Raspberry Juice Concentrate has 2.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 27.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6, 26.3 times more Vitamin B9 and 435 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate 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 Raspberry Juice Concentrate vs Roasted Sunflower Seeds:

• Raspberry Juice Concentrate has 1.4 times more Calcium, 2.2 times more Manganese, 1.4 times more Potassium and 34.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.3 times more Copper, 3.3 times more Iron, 11.6 times more Phosphorus and 4.1 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberry Juice Concentrate has 2.2 times more Carbohydrate and 14 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 37.2 times more Fat, 93.2 times more Saturated Fat, 23 times more Omega 3, 3642.4 times more Omega 6, 10.1 times more Fiber and 6.4 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.