Comparing Nutrients in 14 ounces Sunflower Seeds VS Chardonnay White Table Wine

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chardonnay White Table Wine	3%	0%	97%

Macro Nutrients

	Sunflower Seeds	Chardonnay White Table Wine	Recommended Dietary Allowance
Energy	80% 2318kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	5.26% 3.8g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	147% 82.5g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chardonnay White Table Wine	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	15.3% 0.2mg	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	225% 901μg	0.99% 3.97μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chardonnay White Table Wine	Recommended Dietary Allowance
Calcium	31% 310mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	1.76% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	NA	20% 802μg	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	260% 21mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	20% 0.46mg	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	374% 2619mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.3% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Chardonnay White Table Wine per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Chardonnay White Table Wine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Chardonnay White Table Wine:

• 14 ounces of Sunflower Seeds have 296 times more Vitamin B1, 23.7 times more Vitamin B2, 77.2 times more Vitamin B3, 25.1 times more Vitamin B5, 26.9 times more Vitamin B6 and 227 times more Vitamin B9 than Chardonnay White Table Wine.
• 14 ounces of Chardonnay White Table Wine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Chardonnay White Table Wine have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Chardonnay White Table Wine:

• 14 ounces of Sunflower Seeds have 8.7 times more Calcium, 450 times more Copper, 19.4 times more Iron, 32.5 times more Magnesium, 16.7 times more Manganese, 36.7 times more Phosphorus, 9.1 times more Potassium, 530 times more Selenium and 41.7 times more Zinc than Chardonnay White Table Wine.
• While 14 oz of Chardonnay White Table Wine contain 18.4 times more Water than Dried Sunflower Seed Kernels.
• 14 ounces of Chardonnay White Table Wine lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 7 times more Energy, more Fat, 9.3 times more Carbohydrate, 2.7 times more Sugars, more Fiber and 296.9 times more Protein than Chardonnay White Table Wine.
• 14 ounces of Chardonnay White Table Wine provide inadequate amounts of Carbohydrate, Fiber and Protein