Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	71% 40g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	1.83% 0.024mg	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	116% 464μg	1.5% 5.95μg	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	2.43% 2.2mg	22% 20mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	48% 0.43mg	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	106% 8.5mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	15.3% 0.35mg	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	323% 2260mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Gooseberries, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Gooseberries, canned, light syrup pack, solids and liquids:

• 7 ounces of Oil Roasted Sunflower Seeds have 16 times more Vitamin B1, 5.3 times more Vitamin B2, 27 times more Vitamin B3, 50.3 times more Vitamin B5, 66 times more Vitamin B6 and 78 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 9.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Gooseberries, canned, light syrup pack, solids and liquids:

• 7 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Calcium, 8.3 times more Copper, 13 times more Iron, 21.2 times more Magnesium, 11.8 times more Manganese, 162.7 times more Phosphorus, 6.3 times more Potassium, 195.5 times more Selenium and 47.4 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 52 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 8.1 times more Energy, 256.5 times more Fat, 543.7 times more Saturated Fat, 5.1 times more Omega 3, 363.9 times more Omega 6, 1.2 times more Carbohydrate, 4.4 times more Fiber and 30.9 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein