Comparing Nutrients in 500 calories Grapes, canned, thompson seedless, water pack, solids and liquids VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Grapes, canned, thompson seedless, water pack, solids and liquids: 1250g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 14.8 times more energy per unit of mass than Grapes, canned, thompson seedless, water pack, solids and liquids, which is very high in comparison to other foods. Grapes, canned, thompson seedless, water pack, solids and liquids having low energy density.

Discover which food has more nutrients per 500 calories - Grapes, canned, thompson seedless, water pack, solids and liquids or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Grapes, canned, thompson seedless, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.38g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	5.47% 0.088g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	15% 19.3g	130g per day for Men 19-50 years
Sugars	167% 121g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	11% 6.25g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	51.5% 0.67mg	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	9.38% 37.5μg	49.4% 198μg	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	14% 12.5mg	1.03% 0.93mg	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	11% 1.63mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 123μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	169% 1.52mg	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	153% 12.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	76.4% 1.76mg	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	32% 225mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	30% 1111g	0.035% 1.3g	3700g per day for Men 19-50 years

Grapes, Canned, Thompson Seedless, Water Pack, Solids And Liquids VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Grapes, canned, thompson seedless, water pack, solids and liquids or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B6, 13.5 times more Vitamin C and 46.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B3, 11.4 times more Vitamin B5, 5.3 times more Vitamin B9 and 18.9 times more Vitamin E than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin B9
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Grapes, canned, thompson seedless, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids have 1.7 times more Calcium, 3.4 times more Iron, 3.3 times more Potassium and 853.8 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 1.4 times more Magnesium, 3.6 times more Manganese, 4.3 times more Phosphorus, 52.8 times more Selenium and 7 times more Zinc than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids have 6.7 times more Carbohydrate and 46.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 31.5 times more Fat, 13.6 times more Saturated Fat, 96.3 times more Omega 6 and 2.7 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Grapes, canned, thompson seedless, water pack, solids and liquids and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids provide inadequate amounts of Omega 6
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.