Comparing Nutrients in 5 ounces Black Currants VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Black Currants	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	3.54% 2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	86.4% 1.12mg	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	NA	83% 332μg	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	285% 257mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	284% 2.56mg	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	27.3% 2.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	128% 2.95mg	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	12% 83.6mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.14% 116g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Black Currants versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Black Currants vs Oil Roasted Sunflower Seeds:

• 5 ounces of Black Currants have 164.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 5.6 times more Vitamin B2, 13.8 times more Vitamin B3, 17.4 times more Vitamin B5, 12 times more Vitamin B6 and 36.3 times more Vitamin E than Raw European Black Currants.
• 5 ounces of Black Currants have insufficient amounts of Vitamin B3
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw European Black Currants as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Black Currants vs Oil Roasted Sunflower Seeds:

• 5 ounces of Black Currants have 53.2 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 21 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 8.1 times more Manganese, 19.3 times more Phosphorus, 1.5 times more Potassium and 19.3 times more Zinc than Raw European Black Currants.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 9.4 times more Energy, 125.1 times more Fat, 207.9 times more Saturated Fat, 319.7 times more Omega 6, 1.5 times more Carbohydrate and 14.3 times more Protein than Raw European Black Currants.
• Both Black Currants and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Black Currants provide inadequate amounts of Omega 6