Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Sunflower Seed Flour	Red Or Green Grapes	Recommended Dietary Allowance
Energy	112% 3260kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	139% 181g	130g per day for Men 19-50 years
Sugars	NA	214% 155g	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	112% 81.3g	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	% 72g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	137% 52g	23.7% 9g	38g per day for Men 19-50 years
Protein	858% 481g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	66% 0.86mg	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	555% 2220μg	5% 20μg	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	14.4% 13mg	35.6% 32mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	114% 1140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.95% 78μg	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	828% 66.2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	31% 0.71mg	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	984% 6890mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2% 74.7g	21.8% 805g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Red Or Green Grapes per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Red Or Green Grapes:

• 1 kilogram of Sunflower Seed Flour has 46.2 times more Vitamin B1, 3.8 times more Vitamin B2, 38.9 times more Vitamin B3, 132 times more Vitamin B5, 8.8 times more Vitamin B6 and 111 times more Vitamin B9 than Red Or Green Grapes.
• While 1 kg of Raw Red Or Green Grapes contains 2.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 1 kilogram of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Red Or Green Grapes:

• 1 kilogram of Sunflower Seed Flour has 11.4 times more Calcium, 13.5 times more Copper, 18.4 times more Iron, 49.4 times more Magnesium, 27.8 times more Manganese, 34.5 times more Phosphorus, 582 times more Selenium and 70.7 times more Zinc than Red Or Green Grapes.
• While 1 kg of Raw Red Or Green Grapes contains 2.9 times more Potassium and 10.8 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 4.7 times more Energy, 23.5 times more Omega 6, 2 times more Carbohydrate, 5.8 times more Fiber and 66.8 times more Protein than Red Or Green Grapes.
• 1 kilogram of Red Or Green Grapes provide inadequate amounts of Omega 6 and Protein
• Both Partially Defatted Sunflower Seed Flour as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 3 in one kilogram.