Comparing Nutrients in 14 ounces Black Currants VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Currants	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.62% 250kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	411% 5.34mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	798% 718mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.5% 3.97mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	794% 7.14mg	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	76.4% 6.1mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	336% 7.74mg	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	33.5% 234mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.8% 325g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Black Currants vs Sunflower Seeds:

• Raw European Black Currants have 4 times more Vitamin A and 129.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 7.1 times more Vitamin B2, 27.8 times more Vitamin B3, 2.8 times more Vitamin B5, 20.4 times more Vitamin B6 and 35.2 times more Vitamin E than Raw European Black Currants.
• Both Raw European Black Currants as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Black Currants vs Sunflower Seeds:

• Raw European Black Currants have 17.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 20.9 times more Copper, 3.4 times more Iron, 13.5 times more Magnesium, 7.6 times more Manganese, 11.2 times more Phosphorus, 2 times more Potassium and 18.5 times more Zinc than Raw European Black Currants.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 9.3 times more Energy, 125.5 times more Fat, 131 times more Saturated Fat, 215.4 times more Omega 6, 1.3 times more Carbohydrate and 14.8 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Raw European Black Currants as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.