Comparing Nutrients in 500 calories Muscadine Grapes VS Sunflower Seeds

Weight per 500 calories

• Muscadine Grapes: 877g
• Sunflower Seeds: 85.6g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.25% 4.12g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	47.4% 34.4g	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	% 32g	NA	g per day for Men 19-50 years
Sucrose	% 5g	% 2.14g	g per day for Men 19-50 years
Fiber	90% 34.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1012% 13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.6% 1.15mg	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	4.4% 17.5μg	48.6% 194μg	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	63.4% 57mg	1.33% 1.2mg	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	201% 30mg	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	32.5% 325mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	171% 1.54mg	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	28.5% 2.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	752% 17.3mg	72.6% 1.67mg	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	30% 211mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	52.4% 1781mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.77% 0.96mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	20% 739g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Muscadine Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.