Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Red Currants	9%	3%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Red Currants	Recommended Dietary Allowance
Energy	20% 582kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	10.6% 14g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	10% 7.37g	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	4.87% 3.53g	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	% 3.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	29.2% 11g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Red Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	5.4% 0.07mg	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	59.3% 237μg	2% 8μg	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	1.56% 1.4mg	45.6% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Red Currants	Recommended Dietary Allowance
Calcium	7% 70mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	12% 0.11mg	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	47.5% 3.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	8.1% 0.19mg	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	165% 1155mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.27% 84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Red Currants:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 70.4 times more Vitamin B3, 110 times more Vitamin B5, 11.5 times more Vitamin B6, 29.6 times more Vitamin B9 and 261 times more Vitamin E than Raw Red And White Currants.
• While Raw Red And White Currants contain 29.3 times more Vitamin C and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Red Currants:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 17.1 times more Copper, 3.8 times more Iron, 9.9 times more Magnesium, 11.3 times more Manganese, 26.3 times more Phosphorus, 3.1 times more Potassium, 132.2 times more Selenium and 23 times more Zinc than Raw Red And White Currants.
• While Raw Red And White Currants contain 70 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.4 times more Energy, 249 times more Fat, 307 times more Saturated Fat, 2 times more Omega 3, 618.5 times more Omega 6, 1.7 times more Carbohydrate, 2.6 times more Fiber and 13.8 times more Protein than Raw Red And White Currants.
• While Raw Red And White Currants contain 2.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red And White Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.