Comparing Nutrients in 300 calories Muscadine Grapes VS Sunflower Seeds

Weight per 300 calories

• Muscadine Grapes: 526g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 10.2 times more energy per unit of mass than Raw Muscadine Grapes, which is very high in comparison to other foods. Muscadine Grapes having low energy density.

Which food has more nutrients per 300 calories - Muscadine Grapes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	28.5% 20.6g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 3g	% 1.3g	g per day for Men 19-50 years
Fiber	54% 20.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	2.63% 10.5μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34.2mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	103% 0.92mg	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	17% 1.37mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	43.6% 1mg	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	18% 126mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	12% 444g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muscadine Grapes vs Sunflower Seeds:

• Raw Muscadine Grapes have 43.3 times more Vitamin B2 and 47.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Muscadine Grapes vs Sunflower Seeds:

• Raw Muscadine Grapes have 4.9 times more Calcium, 10.4 times more Manganese, 3.2 times more Potassium and 182.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus and 4.4 times more Zinc than Raw Muscadine Grapes.

Comparison of macro-nutrients per 300 calories:

• Raw Muscadine Grapes have 7.1 times more Carbohydrate and 4.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.7 times more Fat and 2.5 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Muscadine Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.