Comparing Nutrients in 100 grams Gooseberries VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Gooseberries	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.5% 44kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	58% 0.75mg	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	1.5% 6μg	55.5% 222μg	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	30.8% 27.7mg	1.44% 1.3mg	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	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gooseberries	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	2.5% 25mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	190% 1.7mg	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	3.88% 0.31mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	86% 1.98mg	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	3.86% 27mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	5.82% 198mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	2.37% 88g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries VS Sunflower Seed Flour per 100 g

Compare the macro and micronutrient content in 100 g of Gooseberries versus 100 g of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Gooseberries vs Sunflower Seed Flour:

• 100 grams of Gooseberries have 21.3 times more Vitamin C than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 79.7 times more Vitamin B1, 8.9 times more Vitamin B2, 24.4 times more Vitamin B3, 23.1 times more Vitamin B5, 9.4 times more Vitamin B6 and 37 times more Vitamin B9 than Raw Gooseberries.
• 100 grams of Gooseberries have insufficient amounts of Vitamin B3 and Vitamin B9
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Gooseberries as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Gooseberries vs Sunflower Seed Flour:

• 100 grams of Gooseberries have 3 times more Potassium and 11.8 times more Water than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 4.6 times more Calcium, 24.5 times more Copper, 21.4 times more Iron, 34.6 times more Magnesium, 13.7 times more Manganese, 25.5 times more Phosphorus, 97 times more Selenium and 41.3 times more Zinc than Raw Gooseberries.
• 100 grams of Gooseberries lack sufficient amounts of Selenium and Zinc
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Gooseberries have 23 times more Omega 3 than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 7.4 times more Energy, 3.2 times more Omega 6, 3.5 times more Carbohydrate and 54.6 times more Protein than Raw Gooseberries.
• Both Gooseberries and Sunflower Seed Flour offer comparable quantities of Fiber per 100 grams.
• 100 grams of Gooseberries provide inadequate amounts of Energy, Omega 6 and Protein
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3