Comparing Nutrients in 100 grams Raspberries VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raspberries	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.8% 52kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	14.5% 10.5g	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	3.24% 2.35g	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	% 1.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 10.5g	g per day for Men 19-50 years
Fiber	17% 6.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.4% 3.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	59.3% 237μg	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	29% 26mg	3% 2.7mg	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	5.8% 0.87mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.5% 25mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	177% 1.6mg	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	8.63% 0.69mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	90% 2.07mg	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	4.14% 29mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Raspberries versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raspberries vs Sunflower Seed Butter:

• 100 grams of Raspberries have 9.7 times more Vitamin C than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 11.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10 times more Vitamin B6, 11.3 times more Vitamin B9 and 26.3 times more Vitamin E than Raw Raspberries.
• Both Raw Raspberries as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raspberries vs Sunflower Seed Butter:

• 100 grams of Raspberries have 138.3 times more Water than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 2.6 times more Calcium, 17.7 times more Copper, 6 times more Iron, 14.1 times more Magnesium, 3.1 times more Manganese, 23 times more Phosphorus, 3.8 times more Potassium, 522 times more Selenium and 11.6 times more Zinc than Raw Raspberries.
• 100 grams of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries have 2.5 times more Omega 3 and more Fructose than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 11.9 times more Energy, 84.9 times more Fat, 246.2 times more Saturated Fat, 39.1 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars and 14.4 times more Protein than Raw Raspberries.
• Both Raspberries and Sunflower Seed Butter offer comparable quantities of Fiber per 100 grams.
• 100 grams of Raspberries provide inadequate amounts of Energy and Omega 6