Comparing Nutrients in 100 grams 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	7.62% 221kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	17.6% 23g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	4.3% 3.1g	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	27.7% 20g	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	% 17g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.03g	% 2.37g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	36% 20g	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	21% 0.25mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	61% 0.79mg	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	2.25% 9μg	58.5% 234μg	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	42.3% 38mg	1.22% 1.1mg	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	0.4% 0.06mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.7% 97mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	200% 1.8mg	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	14.5% 1.16mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	90% 2.08mg	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	14.3% 100mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	34.6% 1178mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raspberry Juice Concentrate as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.