Comparing Nutrients in 14 ounces Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.4% 302kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	73.5% 96g	130g per day for Men 19-50 years
Sugars	104% 75.6g	15% 11g	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	6.27% 2.4g	116% 44g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	245% 3.2mg	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	2.98% 12μg	235% 941μg	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	4.4% 3.97mg	6.17% 5.56mg	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	3.44% 0.52mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	807% 7.26mg	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	46.6% 3.73mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	364% 8.37mg	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	9.64% 67.5mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.53% 316g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

• 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 3.6 times more Vitamin K than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 11.2 times more Vitamin B2, 56.3 times more Vitamin B3, 171.7 times more Vitamin B5, 12.4 times more Vitamin B6, 79 times more Vitamin B9 and 200.8 times more Vitamin E than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

• 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 66.3 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 33.9 times more Copper, 4 times more Iron, 21.5 times more Magnesium, 55.5 times more Manganese, 67.9 times more Phosphorus, 8.3 times more Potassium, 793 times more Selenium and 105.8 times more Zinc than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have 7 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 498 times more Fat, 158.2 times more Saturated Fat, 9.9 times more Omega 3, 1425.3 times more Omega 6, 18.5 times more Fiber and 40.3 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein