Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Grape Leaves

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Grape Leaves: 435g

Sunflower Seeds have 8.5 times more energy per 100g than Canned Grape Leaves. It has very high energy density when compared to other foods. Canned Grape Leaves having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Grape Leaves?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Sunflower Seeds	Canned Grape Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.24% 1.36g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	39% 51g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	113% 43g	38g per day for Men 19-50 years
Protein	19% 10.7g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	371% 18.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	45.5% 0.59mg	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	29% 117μg	84.8% 339μg	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	0.8% 0.72mg	54.6% 49mg	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	120% 18mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	353% 423μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	4% 40mg	126% 1257mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	889% 8mg	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	33.7% 2.7mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	55% 1.26mg	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	48.4% 339mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	827% 12404mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	8.94% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Grape Leaves:

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1 and 2.3 times more Vitamin E than Canned Grape Leaves.
• While Canned Grape Leaves contain 742 times more Vitamin A, 8.7 times more Vitamin B2, 4.6 times more Vitamin B3, 32 times more Vitamin B5, 2.9 times more Vitamin B9, 68.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Grape Leaves have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Grape Leaves:

• Dried Sunflower Seed Kernels have 2.7 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium, 7 times more Selenium and 1.5 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 31.4 times more Calcium, 8.7 times more Copper, 4.8 times more Iron, 1.3 times more Manganese, 2683 times more Sodium and 136.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 3.1 times more Fat, 1.7 times more Saturated Fat and 18.7 times more Omega 6 than Canned Grape Leaves.
• While Canned Grape Leaves contain 118.9 times more Omega 3, 5 times more Carbohydrate, 9.7 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Grape Leaves have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.