Comparing Nutrients in 1 kilogram Grape Leaves VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Grape Leaves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 930kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	535% 8.56g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	176% 229g	130g per day for Men 19-50 years
Sugars	87% 63g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	289% 110g	279% 106g	38g per day for Men 19-50 years
Protein	100% 56g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1529% 13760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	609% 7.9mg	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	208% 830μg	585% 2340μg	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	123% 111mg	12.2% 11mg	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	133% 20mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	363% 3630mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	2004% 18mg	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	329% 26.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1241% 28.6mg	904% 21mg	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	130% 910mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	20% 733g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grape Leaves vs Oil Roasted Sunflower Seeds:

• Raw Grape Leaves have more Vitamin A, 1.3 times more Vitamin B2, 10.1 times more Vitamin C and 35 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 1.7 times more Vitamin B3, 30 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and 18.2 times more Vitamin E than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Grape Leaves vs Oil Roasted Sunflower Seeds:

• Raw Grape Leaves have 4.2 times more Calcium, 1.4 times more Manganese and 47.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 12.5 times more Phosphorus, 1.8 times more Potassium, 86.9 times more Selenium and 7.8 times more Zinc than Raw Grape Leaves.

Comparison of macro-nutrients per 1 kilogram:

• Raw Grape Leaves have 10.6 times more Omega 3 and 2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Energy, 24.2 times more Fat, 21 times more Saturated Fat, 231.1 times more Omega 6, 1.3 times more Carbohydrate and 3.6 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Raw Grape Leaves as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.