Comparing Nutrients in 500 calories Raspberry Juice ConcentrateVS Roasted Sunflower Seeds

Weight per 500 calories

Raspberry Juice Concentrate

226g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more energy per unit of mass than Raspberry Juice Concentrate, which is very high in comparison to other foods. Raspberry Juice Concentrate having above average energy density.

Which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Raspberry Juice Concentrate

90%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Raspberry Juice Concentratevs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.13%3.03g

Fat

44%42.8g

3.03 gvs42.8 g

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

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0.4%0.13g

Saturated Fat

14%4.5g

0.13 gvs4.5 g

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

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0.42%0.007g

Omega 3

3.7%0.059g

0.007 gvs0.059 g

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

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0.12%0.02g

Omega 6

166%28g

0.02 gvs28 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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93%120g

Carbohydrate

16%20.7g

120 gvs20.7 g

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

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119%86.4g

Sugars

3.23%2.35g

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

86.4 gvs2.35 g

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

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62.7%45.5g

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]

45.5 gvsNA g

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

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%38.7g

Glucose

38.7 gvsNA g

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

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%2.33g

Sucrose

2.33 gvsNA g

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

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6.55%2.5g

Fiber

25%9.54g

2.5 gvs9.54 g

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

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12.3%6.88g

Protein

29.7%16.6g

6.88 gvs16.6 g

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

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Vitamins

Raspberry Juice Concentratevs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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47%0.57mg

Vitamin B1

7.6%0.091mg

Thiamine

0.57 mgvs0.091 mg

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

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59%0.77mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.77 mgvs0.21 mg

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

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55%8.8mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs6.05 mg

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

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122%6.1mg

Vitamin B5

121%6.05mg

Pantothenic acid

6.1 mgvs6.05 mg

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

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43.5%0.57mg

Vitamin B6

53%0.69mg

Pyridoxine

0.57 mgvs0.69 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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5.1%20.4μg

Vitamin B9

51%204μg

Folates and Folic Acid

20.4 μgvs204 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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96%86mg

Vitamin C

1.34%1.2mg

Ascorbic acid

86 mgvs1.2 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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0.9%0.14mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.14 mgvs22.4 mg

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

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Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

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Minerals

Raspberry Juice Concentratevs Roasted Sunflower Seeds

22%219mg

Calcium

6%60mg

219 mgvs60 mg

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

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34.7%0.31mg

Copper

175%1.57mg

0.31 mgvs1.57 mg

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

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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 .

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33%2.62mg

Iron

41%3.26mg

2.62 mgvs3.26 mg

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

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60.3%253mg

Magnesium

26.4%111mg

253 mgvs111 mg

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

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459%10.6mg

Manganese

79%1.8mg

10.6 mgvs1.8 mg

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

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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 .

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32.3%226mg

Phosphorus

142%992mg

226 mgvs992 mg

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

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78.4%2665mg

Potassium

21.5%730mg

2665 mgvs730 mg

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

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Selenium

124%68μg

NA μgvs68 μg

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

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1.5%22.6mg

Sodium

0.17%2.58mg

22.6 mgvs2.58 mg

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

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26.5%2.9mg

Zinc

41.3%4.54mg

2.9 mgvs4.54 mg

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

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2.5%93g

Water

0.028%1.03g

93 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Roasted Sunflower Seeds:

Raspberry Juice Concentrate has 6.2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 71.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Vitamin B9 and 165.2 times more Vitamin E than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raspberry Juice Concentrate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Roasted Sunflower Seeds:

Raspberry Juice Concentrate has 3.6 times more Calcium, 2.3 times more Magnesium, 5.8 times more Manganese and 3.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Copper, 4.4 times more Phosphorus and 1.6 times more Zinc than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raspberry Juice Concentrate has 5.8 times more Carbohydrate and 36.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Fat, 35.4 times more Saturated Fat, 1383.1 times more Omega 6, 3.8 times more Fiber and 2.4 times more Protein than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raspberry Juice Concentrate as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raspberry Juice ConcentrateVS Sprouted Alfalfa SeedsRoasted Sunflower SeedsVS Sprouted Alfalfa SeedsRaspberry Juice ConcentrateVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Raspberry Juice ConcentrateVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: