Comparing Nutrients in 1 pound Sunflower Seeds VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Sunflower Seeds	Red Or Green Grapes	Recommended Dietary Allowance
Energy	91% 2649kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.99% 0.17g	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	63% 82g	130g per day for Men 19-50 years
Sugars	16.4% 12g	97% 70.2g	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	51% 37g	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	% 32.7g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.68g	g per day for Men 19-50 years
Fiber	103% 39g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	168% 94g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	30% 0.39mg	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	2.27% 9.07μg	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	16% 14.5mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.88% 35.4μg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	14% 0.32mg	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	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.87% 365g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 21.4 times more Vitamin B1, 5.1 times more Vitamin B2, 44.3 times more Vitamin B3, 22.6 times more Vitamin B5, 15.6 times more Vitamin B6, 113.5 times more Vitamin B9 and 185.1 times more Vitamin E than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 2.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 14.2 times more Copper, 14.6 times more Iron, 46.4 times more Magnesium, 27.5 times more Manganese, 33 times more Phosphorus, 3.4 times more Potassium, 530 times more Selenium and 71.4 times more Zinc than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 17 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 8.5 times more Energy, 321.6 times more Fat, 82.5 times more Saturated Fat, 5.5 times more Omega 3, 623 times more Omega 6, 9.6 times more Fiber and 28.9 times more Protein than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 5.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Red Or Green Grapes have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Red Or Green Grapes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.