Comparing Nutrients in 500 calories Frozen RaspberriesVS Sunflower Seeds

Weight per 500 calories

Frozen Raspberries

893g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 10.4 times more energy per unit of mass than Red Frozen Raspberries, which is very high in comparison to other foods. Frozen Raspberries having low energy density.

Which food has more nutrients per 500 calories - Frozen Raspberries or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Raspberries

12%

81%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Frozen Raspberriesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

7.46%7.23g

Fat

45.4%44g

7.23 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

1.8%0.57g

Saturated Fat

12%3.8g

0.57 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

10.6%0.17g

Omega 3

3.2%0.051g

0.17 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

0.79%0.13g

Omega 6

116%19.7g

0.13 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

86%112g

Carbohydrate

13%17g

112 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

80.5%58.4g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

58.4 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

40%29g

Fructose

≤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]

29 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

%25.6g

Glucose

25.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

%3.93g

Sucrose

%2.14g

3.93 gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

101%38.4g

Fiber

19.4%7.36g

38.4 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

18.3%10.3g

Protein

31.8%17.8g

10.3 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Raspberriesvs Sunflower Seeds

3.97%35.7μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

35.7 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

66.2%0.79mg

Vitamin B1

106%1.27mg

Thiamine

0.79 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

68.7%0.89mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.89 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

37.7%6.03mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

71.8%3.6mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

3.6 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

42.6%0.55mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.55 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

62.5%250μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

250 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

175%157mg

Vitamin C

1.33%1.2mg

Ascorbic acid

157 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

44.6%6.7mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

6.7 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Frozen Raspberriesvs Sunflower Seeds

21.4%214mg

Calcium

6.68%66.8mg

214 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

89.3%0.8mg

Copper

171%1.54mg

0.8 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

85%6.8mg

Iron

56%4.5mg

6.8 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

49%205mg

Magnesium

66.3%278mg

205 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

237%5.45mg

Manganese

72.6%1.67mg

5.45 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

38.3%268mg

Phosphorus

80.7%565mg

268 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

48.3%1643mg

Potassium

16.2%552mg

1643 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

Selenium

82.5%45.4μg

NA μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

2.4%35.7mg

Sodium

0.51%7.7mg

35.7 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

25%2.77mg

Zinc

39%4.3mg

2.77 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

20.5%759g

Water

0.11%4.05g

759 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Frozen Raspberries vs Sunflower Seeds:

Red Frozen Raspberries have 2.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 131.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B6 and 4.5 times more Vitamin E than Red Frozen Raspberries.
Both Red Frozen Raspberries and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Red Frozen Raspberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Raspberries vs Sunflower Seeds:

Red Frozen Raspberries have 3.2 times more Calcium, 1.5 times more Iron, 3.3 times more Manganese, 3 times more Potassium and 187.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.4 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Zinc than Red Frozen Raspberries.

Comparison of macro-nutrients per 500 calories:

Red Frozen Raspberries have 3.3 times more Omega 3, 6.5 times more Carbohydrate, 26 times more Sugars and 5.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.1 times more Fat, 6.7 times more Saturated Fat, 147.4 times more Omega 6 and 1.7 times more Protein than Red Frozen Raspberries.
Both Red Frozen Raspberries and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Red Frozen Raspberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen RaspberriesVS Canned With Sucralose Guava NectarSunflower SeedsVS Canned With Sucralose Guava NectarFrozen RaspberriesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Frozen RaspberriesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Raspberries or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: