Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Dried Zante Currants	Recommended Dietary Allowance
Energy	91% 2649kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	269% 349g	130g per day for Men 19-50 years
Sugars	16.4% 12g	390% 282g	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	203% 147g	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	% 135g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	52.5% 20g	38g per day for Men 19-50 years
Protein	168% 94g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	103% 1.34mg	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	257% 1030μg	11.3% 45.4μg	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	7.06% 6.35mg	23.7% 21.3mg	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	1064% 160mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Zante Currants	Recommended Dietary Allowance
Calcium	35.4% 354mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	150% 1.35mg	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	298% 24mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	68% 1.56mg	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	428% 2994mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	2.16% 80g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 9.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B3, 4.5 times more Vitamin B6, 22.7 times more Vitamin B9 and 319.7 times more Vitamin E than Dried Zante Currants.
• While Dried Zante Currants contain 3.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 6 times more Copper, 2.8 times more Iron, 9 times more Magnesium, 5.7 times more Manganese, 6.7 times more Phosphorus, 75.7 times more Selenium and 13.5 times more Zinc than Dried Zante Currants.
• While Dried Zante Currants contain 4.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Zante Currants have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2 times more Energy, 233.9 times more Fat, 52.4 times more Saturated Fat, 5 times more Omega 3, 658.6 times more Omega 6, 2 times more Fiber and 6.1 times more Protein than Dried Zante Currants.
• While Dried Zante Currants contain 3.8 times more Carbohydrate and 23.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Zante Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.