Comparing Nutrients in 1 kilogram Dried Zante Currants VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Zante Currants	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	100% 2900kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	163% 52g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	185% 241g	130g per day for Men 19-50 years
Sugars	859% 623g	37.7% 27.3g	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	448% 325g	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	% 298g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	292% 111g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	618% 8.04mg	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	25% 100μg	593% 2370μg	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	52.2% 47mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	88% 880mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	2033% 18.3mg	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	235% 19mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	917% 21mg	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	141% 990mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Zante Currants vs Roasted Sunflower Seeds:

• Dried Zante Currants have 1.5 times more Vitamin B1, 3.4 times more Vitamin C and 1.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.7 times more Vitamin B6, 23.7 times more Vitamin B9 and 237.3 times more Vitamin E than Dried Zante Currants.
• Both Dried Zante Currants as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Roasted Sunflower Seeds:

• Dried Zante Currants have 1.3 times more Calcium and 14.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 6.1 times more Manganese, 11.7 times more Phosphorus, 113.3 times more Selenium and 14.3 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Zante Currants have 3.2 times more Carbohydrate and 22.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 226.4 times more Fat, 61.4 times more Saturated Fat, 5.8 times more Omega 3, 936.6 times more Omega 6, 2.5 times more Fiber and 5.6 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.