Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	21.3% 619kcal	7.62% 221kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 1.03g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	5.7% 57mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	34.6% 1178mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.1% 41g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 26.4 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 27.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Raspberry Juice Concentrate have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 100 g.

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

• Toasted Sunflower Seed Kernels no Salt have 13.3 times more Copper, 5.9 times more Iron, 11.6 times more Phosphorus and 4.1 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.7 times more Calcium, 2.2 times more Manganese, 2.4 times more Potassium and 41.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Raspberry Juice Concentrate have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 2.8 times more Energy, 42.4 times more Fat, 106.3 times more Saturated Fat, 26.3 times more Omega 3, 4154.4 times more Omega 6, 10.5 times more Fiber and 5.7 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raspberry Juice Concentrate have insufficient amounts of Glucose and Sucrose in 100 g.