Comparing Nutrients in 1 pound Sunflower Seeds VS Table Wine

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Table Wine	Recommended Dietary Allowance
Energy	91% 2649kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.94% 3.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	0% 0g	38g per day for Men 19-50 years
Protein	168% 94g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Table Wine	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	19% 0.24mg	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	257% 1030μg	1.13% 4.54μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Table Wine	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	3.53% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17.4% 695μg	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	298% 24mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	24.5% 0.56mg	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	428% 2994mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Table Wine:

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 15.4 times more Vitamin B2, 50.2 times more Vitamin B3, 30.5 times more Vitamin B5, 24.9 times more Vitamin B6, 227 times more Vitamin B9, more Vitamin C and more Vitamin E than All Table Wine.
• Both Dried Sunflower Seed Kernels as well as All Table Wine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Table Wine:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 257.1 times more Copper, 14.2 times more Iron, 29.5 times more Magnesium, 15.7 times more Manganese, 33 times more Phosphorus, 6.5 times more Potassium, 265 times more Selenium and 38.5 times more Zinc than All Table Wine.
• While All Table Wine contains 18.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 7.4 times more Carbohydrate, 3.3 times more Sugars, more Fiber and 296.9 times more Protein than All Table Wine.
• Both Dried Sunflower Seed Kernels as well as All Table Wine have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.