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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	204% 5920kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	144% 188g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	63% 24g	38g per day for Men 19-50 years
Protein	358% 201g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	9.23% 0.12mg	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	585% 2340μg	7.5% 30μg	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	12.2% 11mg	111% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	87% 870mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	241% 2.17mg	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	535% 42.8mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	77% 1.77mg	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	1627% 11390mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21.6% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Gooseberries, canned, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 16 times more Vitamin B1, 5.3 times more Vitamin B2, 27 times more Vitamin B3, 50.3 times more Vitamin B5, 66 times more Vitamin B6 and 78 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 9.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.4 times more Calcium, 8.3 times more Copper, 13 times more Iron, 21.2 times more Magnesium, 11.8 times more Manganese, 162.7 times more Phosphorus, 6.3 times more Potassium, 195.5 times more Selenium and 47.4 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 kg of Gooseberries, canned, light syrup pack, solids and liquids contains 52 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.1 times more Energy, 256.5 times more Fat, 543.7 times more Saturated Fat, 5.1 times more Omega 3, 363.9 times more Omega 6, 1.2 times more Carbohydrate, 4.4 times more Fiber and 30.9 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein