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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dried Zante Currants contain 1.5 times more Vitamin B1 and 3.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Zante Currants have similar amounts of Vitamin K per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dried Zante Currants contain 1.3 times more Calcium and 14.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Zante Currants have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dried Zante Currants contain 3.2 times more Carbohydrate and 22.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Zante Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.