Comparing Nutrients in 1 pound Sunflower Seed Flour VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Black Currants	8%	5%	87%

Macro Nutrients

	Sunflower Seed Flour	Black Currants	Recommended Dietary Allowance
Energy	51% 1479kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	62% 23.6g	NA	38g per day for Men 19-50 years
Protein	389% 218g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Black Currants	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	23% 0.3mg	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	252% 1007μg	NA	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	6.55% 5.9mg	912% 821mg	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	NA	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Black Currants	Recommended Dietary Allowance
Calcium	51.7% 517mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	43.3% 0.39mg	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	375% 30mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	50.5% 1.16mg	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	446% 3125mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.92% 34g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Black Currants per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Black Currants:

• 1 pound of Sunflower Seed Flour has 63.7 times more Vitamin B1, 5.3 times more Vitamin B2, 24.4 times more Vitamin B3, 16.6 times more Vitamin B5 and 11.4 times more Vitamin B6 than Black Currants.
• While 1 lb of Raw European Black Currants contains 139.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 1 pound of Black Currants have insufficient amounts of Vitamin B3
• Both Partially Defatted Sunflower Seed Flour as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Black Currants:

• 1 pound of Sunflower Seed Flour has 2.1 times more Calcium, 19.9 times more Copper, 4.3 times more Iron, 14.4 times more Magnesium, 7.7 times more Manganese, 11.7 times more Phosphorus and 18.3 times more Zinc than Black Currants.
• While 1 lb of Raw European Black Currants contains 4.8 times more Potassium and 11 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 5.2 times more Energy, 8.1 times more Omega 6, 2.3 times more Carbohydrate and 34.3 times more Protein than Black Currants.
• While 1 lb of Raw European Black Currants contains 36 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 pound of Black Currants provide inadequate amounts of Omega 6