Comparing Nutrients in 500 calories Red Currants VS Roasted Sunflower Seeds

Weight per 500 calories

• Red Currants: 893g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 10.4 times more energy per unit of mass than Raw Red And White Currants, which is very high in comparison to other foods. Red Currants having low energy density.

Which food has more nutrients per 500 calories - Red Currants or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Red Currants	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	16% 20.7g	130g per day for Men 19-50 years
Sugars	91% 66g	3.23% 2.35g	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	43.5% 31.5g	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	% 28.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.45g	NA	g per day for Men 19-50 years
Fiber	101% 38.4g	25% 9.54g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	53% 0.69mg	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	18% 71.4μg	51% 204μg	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	407% 366mg	1.34% 1.2mg	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	5.95% 0.89mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.5% 295mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	175% 1.57mg	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	112% 8.93mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	79% 1.8mg	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	56% 393mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	72.2% 2455mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.93mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Currants vs Roasted Sunflower Seeds:

• Raw Red And White Currants have 3.9 times more Vitamin B1, 2.1 times more Vitamin B2, 304.4 times more Vitamin C and 42.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Vitamin B3, 10.6 times more Vitamin B5, 2.9 times more Vitamin B9 and 25.1 times more Vitamin E than Raw Red And White Currants.
• Both Raw Red And White Currants and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Red And White Currants as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Currants vs Roasted Sunflower Seeds:

• Raw Red And White Currants have 4.9 times more Calcium, 2.7 times more Iron, 3.4 times more Potassium and 727.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 2.5 times more Phosphorus, 12.7 times more Selenium and 2.2 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red And White Currants have 5.3 times more Omega 3, 6 times more Carbohydrate, 28.1 times more Sugars and 4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 24 times more Fat, 29.5 times more Saturated Fat, 59.5 times more Omega 6 and 1.3 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Red And White Currants as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.