Comparing Nutrients in 1 kilogram Gooseberries, canned, light syrup pack, solids and liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 730kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	163% 52g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	7.5% 30μg	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	111% 100mg	15.6% 14mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gooseberries, canned, light syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	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	41.3% 3.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	10% 70mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	21.6% 801g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids vs Roasted Sunflower Seeds:

• Gooseberries, canned, light syrup pack, solids and liquids have 7.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 4.6 times more Vitamin B2, 46 times more Vitamin B3, 51 times more Vitamin B5, 67 times more Vitamin B6 and 79 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Gooseberries, canned, light syrup pack, solids and liquids vs Roasted Sunflower Seeds:

• Gooseberries, canned, light syrup pack, solids and liquids have 66.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 8.4 times more Copper, 11.5 times more Iron, 21.5 times more Magnesium, 11.9 times more Manganese, 165 times more Phosphorus, 11 times more Potassium, 198.3 times more Selenium and 48.1 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 8 times more Energy, 249 times more Fat, 401.5 times more Saturated Fat, 4.3 times more Omega 3, 348.7 times more Omega 6, 1.3 times more Carbohydrate, 4.6 times more Fiber and 29.7 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.