Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces GooseberriesVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Gooseberries
7%
11%
82%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

2.15%62.4kcal
Energy
29%839kcal
62.4 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
0.85%0.82g
Fat
75%72.7g
0.82 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
0.17%0.054g
Saturated Fat
31.3%10g
0.054 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat
4.08%0.065g
Omega 3
7.18%0.11g
0.065 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3
2.26%0.38g
Omega 6
285%48.5g
0.38 gvs48.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol
11%14.4g
Carbohydrate
25%32.4g
14.4 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
NA
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose
NA
Glucose
%1.05g
NA gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose
NA
Sucrose
%3.36g
NA gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose
16%6.1g
Fiber
39.5%15g
6.1 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
2.23%1.25g
Protein
50.8%28.4g
1.25 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

2.36%21.3μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
21.3 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A
4.72%0.057mg
Vitamin B1
37.8%0.45mg
Thiamine
0.057 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1
3.27%0.043mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.043 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2
2.66%0.43mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
0.43 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.1%0.41mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.41 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
8.72%0.11mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.11 mgvs1.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7
2.13%8.5μg
Vitamin B9
83%332μg
Folates and Folic Acid
8.5 μgvs332 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
43.6%39.3mg
Vitamin C
1.73%1.56mg
Ascorbic acid
39.3 mgvs1.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D
3.5%0.52mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
0.52 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E
NA
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
NA μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

3.54%35.4mg
Calcium
12.3%123mg
35.4 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium
11%0.099mg
Copper
284%2.56mg
0.099 mgvs2.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride
5.5%0.44mg
Iron
76%6.07mg
0.44 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron
3.37%14mg
Magnesium
43%180mg
14 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium
8.87%0.2mg
Manganese
128%2.95mg
0.2 mgvs2.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum
5.47%38.3mg
Phosphorus
231%1615mg
38.3 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
8.25%281mg
Potassium
20%685mg
281 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium
1.55%0.85μg
Selenium
202%111μg
0.85 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0.094%1.4mg
Sodium
0.28%4.25mg
1.4 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium
1.55%0.17mg
Zinc
67%7.4mg
0.17 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
3.37%125g
Water
0.059%2.2g
125 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water
Lets compare vitamin content per 5 ounces of Gooseberries vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Gooseberries vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: