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

Macros Ratio

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

Macro Nutrients

	Red Or Green Grapes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.8% 313kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	125% 163g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	51% 37g	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	62% 23.6g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	263% 3.4mg	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	2.27% 9.07μg	252% 1007μg	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	16% 14.5mg	6.55% 5.9mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	863% 7.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	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	20.4% 1.63mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	389% 8.96mg	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	13% 91mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	9.87% 365g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Or Green Grapes has 2.5 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 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 Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Red Or Green Grapes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Or Green Grapes has 2.9 times more Potassium and 10.8 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 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 Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 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 Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes provide inadequate amounts of Omega 6 and Protein
• Both Raw Red Or Green Grapes as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.