Lets compare vitamin content per 5 ounces of Raspberries vs Sunflower Seeds:
Raw Raspberries have 18.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 46.3 times more Vitamin B1, 9.3 times more Vitamin B2, 13.9 times more Vitamin B3, 3.4 times more Vitamin B5, 24.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 40.4 times more Vitamin E than Raw Raspberries.
Both Raw Raspberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Raspberries vs Sunflower Seeds:
Raw Raspberries have 18.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 20 times more Copper, 7.6 times more Iron, 14.8 times more Magnesium, 2.9 times more Manganese, 22.8 times more Phosphorus, 4.3 times more Potassium, 265 times more Selenium and 11.9 times more Zinc than Raw Raspberries.
Comparison of macro-nutrients per 5 ounces:
Raw Raspberries have 2.1 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.2 times more Energy, 79.2 times more Fat, 234.5 times more Saturated Fat, 92.6 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 17.3 times more Protein than Raw Raspberries.
Both Raw Raspberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.