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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 439kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	35% 45.4g	130g per day for Men 19-50 years
Sugars	105% 76g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 4.7g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.2% 192mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.2 times more Vitamin B2 and 34.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6, 26 times more Vitamin B9 and 605.5 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Raspberry Juice Concentrate vs Oil Roasted Sunflower Seeds:

• Raspberry Juice Concentrate has 2.2 times more Manganese, 2.4 times more Potassium and 26.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.1 times more Copper, 3.7 times more Iron, 11.4 times more Phosphorus and 4 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberry Juice Concentrate has 2.3 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Energy, 38.3 times more Fat, 126.2 times more Saturated Fat, 27 times more Omega 3, 3800.9 times more Omega 6, 9.6 times more Fiber and 6.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.