Comparing Nutrients in 100 grams Sunflower Seeds VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	20% 584kcal	7.62% 221kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	41% 53g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	52.7% 38.2g	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	27.7% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.03g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raspberry Juice Concentrate	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	19.2% 0.25mg	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	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	42.3% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	7.8% 78mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	15.3% 0.14mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	203% 4.67mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	34.6% 1178mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Raspberry Juice Concentrate:

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 586.2 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.4 times more Vitamin B5 and 27.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Vitamin B2 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Raspberry Juice Concentrate:

• Dried Sunflower Seed Kernels have 13 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 6.6 times more Phosphorus and 3.9 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.4 times more Manganese, 1.8 times more Potassium and 8.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raspberry Juice Concentrate have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.6 times more Energy, 38.4 times more Fat, 79.6 times more Saturated Fat, 20 times more Omega 3, 2561.1 times more Omega 6, 7.8 times more Fiber and 6.8 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.7 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raspberry Juice Concentrate have insufficient amounts of Glucose and Sucrose in 100 g.