Comparing Nutrients in 5 ounces Gooseberries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Gooseberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	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	11% 14.4g	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	16% 6.1g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	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	8.1% 0.41mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	2.13% 8.5μg	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	43.6% 39.3mg	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	3.5% 0.52mg	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

	Gooseberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	5.5% 0.44mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.87% 0.2mg	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	5.47% 38.3mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Gooseberries have more Vitamin A and 25.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 9.3 times more Vitamin B2, 13.8 times more Vitamin B3, 24.3 times more Vitamin B5, 9.9 times more Vitamin B6, 39 times more Vitamin B9 and 98.2 times more Vitamin E than Raw Gooseberries.
• Both Raw Gooseberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 5 oz.

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

• Raw Gooseberries have 57.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Calcium, 25.8 times more Copper, 13.8 times more Iron, 12.7 times more Magnesium, 14.4 times more Manganese, 42.2 times more Phosphorus, 2.4 times more Potassium, 130.3 times more Selenium and 43.4 times more Zinc than Raw Gooseberries.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 13.5 times more Energy, 88.4 times more Fat, 186 times more Saturated Fat, 1.8 times more Omega 3, 126.2 times more Omega 6, 2.2 times more Carbohydrate, 2.5 times more Fiber and 22.8 times more Protein than Raw Gooseberries.
• Both Raw Gooseberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.