Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Black Currants	8%	5%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Black Currants	Recommended Dietary Allowance
Energy	97% 2808kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	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	137% 52g	NA	38g per day for Men 19-50 years
Protein	139% 78g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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

	Toasted Sunflower Seeds	Black Currants	Recommended Dietary Allowance
Calcium	26% 259mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Black Currants per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Black Currants:

• 1 pound of Toasted Sunflower Seeds has 6.5 times more Vitamin B1, 5.7 times more Vitamin B2, 14 times more Vitamin B3, 17.7 times more Vitamin B5 and 12.2 times more Vitamin B6 than Black Currants.
• While 1 lb of Raw European Black Currants contains 129.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Black Currants have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Black Currants:

• 1 pound of Toasted Sunflower Seeds has 21.3 times more Copper, 4.4 times more Iron, 5.4 times more Magnesium, 8.3 times more Manganese, 19.6 times more Phosphorus, 1.5 times more Potassium and 19.6 times more Zinc than Black Currants.
• While 1 lb of Raw European Black Currants contains 82 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Currants contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 9.8 times more Energy, 138.5 times more Fat, 175.1 times more Saturated Fat, 349.4 times more Omega 6, 1.3 times more Carbohydrate and 12.3 times more Protein than Black Currants.
• Both Toasted Sunflower Seeds and Black Currants offer comparable quantities of Omega 3 per one pound.
• 1 pound of Black Currants provide inadequate amounts of Omega 6