Comparing Nutrients in 100 grams Sunflower Seeds VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Golden Raisins	Recommended Dietary Allowance
Energy	20% 584kcal	10.4% 301kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	61.6% 80g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	91% 65.7g	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	NA	48% 34.7g	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	NA	% 31g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	37% 20.8g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	25% 0.32mg	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	56.8% 227μg	0.75% 3μg	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	1.56% 1.4mg	3.56% 3.2mg	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	234% 35mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Golden Raisins	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	25.3% 0.23mg	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	65.6% 5.25mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	9.83% 0.23mg	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	94% 660mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Golden Raisins:

• Dried Sunflower Seed Kernels have 185 times more Vitamin B1, 1.9 times more Vitamin B2, 7.3 times more Vitamin B3, 4.2 times more Vitamin B6, 75.7 times more Vitamin B9 and 293.1 times more Vitamin E than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 2.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Golden Raisins:

• Dried Sunflower Seed Kernels have 1.2 times more Calcium, 7.9 times more Copper, 5.4 times more Iron, 9.3 times more Magnesium, 8.6 times more Manganese, 6.5 times more Phosphorus, 75.7 times more Selenium and 13.5 times more Zinc than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 2.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Golden Seedless Raisins have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 257.3 times more Fat, 68.5 times more Saturated Fat, 3.2 times more Omega 3, 606.6 times more Omega 6, 2.6 times more Fiber and 6.3 times more Protein than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 4 times more Carbohydrate and 25.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Golden Seedless Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.