Comparing Nutrients in 1 pound Canned Grape Leaves VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Grape Leaves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.8% 313kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	118% 45g	137% 52g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	133% 1193μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	387% 19.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	281% 3.65mg	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	88.5% 354μg	270% 1080μg	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	57% 51.3mg	7.06% 6.35mg	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	54% 8.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	368% 441μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1311mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	928% 8.35mg	924% 8.3mg	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	169% 13.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	417% 9.6mg	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	22% 154mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	863% 12941mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.33% 345g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Grape Leaves VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Grape Leaves versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Grape Leaves vs Toasted Sunflower Seeds:

• 1 pound of Canned Grape Leaves has more Vitamin A, 1.3 times more Vitamin B2 and 8.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.1 times more Vitamin B1, 1.7 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Grape Leaves.
• Both Canned Grape Leaves and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Grape Leaves as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Grape Leaves vs Toasted Sunflower Seeds:

• 1 pound of Canned Grape Leaves has 5.1 times more Calcium, 951 times more Sodium and 76.1 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Iron, 9.2 times more Magnesium, 7.3 times more Manganese, 34.1 times more Phosphorus, 16.9 times more Potassium and 13.3 times more Zinc than Canned Grape Leaves.
• Both Canned Grape Leaves and Toasted Sunflower Seeds contain similar levels of Copper per one pound.
• 1 pound of Canned Grape Leaves lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Grape Leaves has 10.7 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9 times more Energy, 28.8 times more Fat, 19.1 times more Saturated Fat, 256.1 times more Omega 6, 1.8 times more Carbohydrate and 4 times more Protein than Canned Grape Leaves.
• Both Canned Grape Leaves and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Grape Leaves provide inadequate amounts of Omega 6