Comparing Nutrients in 500 calories Red Or Green Grapes VS Sunflower Seeds

Weight per 500 calories

• Red Or Green Grapes: 725g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 8.5 times more energy per unit of mass than Raw Red Or Green Grapes, which is very high in comparison to other foods. Red Or Green Grapes having low energy density.

Which food has more nutrients per 500 calories - Red Or Green Grapes or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Red Or Green Grapes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	13% 17g	130g per day for Men 19-50 years
Sugars	155% 112g	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	81.3% 59g	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	% 52g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.14g	g per day for Men 19-50 years
Fiber	17% 6.52g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.25% 0.36mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	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	3.62% 14.5μg	48.6% 194μg	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	25.8% 23mg	1.33% 1.2mg	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	9.18% 1.38mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	1.4% 56.5μg	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	32.6% 2.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	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	20.7% 145mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	40.7% 1384mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	15.8% 584g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Or Green Grapes vs Sunflower Seeds:

• Raw Red Or Green Grapes have 1.7 times more Vitamin B2, 19.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 5.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 13.4 times more Vitamin B9 and 21.9 times more Vitamin E than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Or Green Grapes vs Sunflower Seeds:

• Raw Red Or Green Grapes have 2.5 times more Potassium and 144.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 3.2 times more Manganese, 3.9 times more Phosphorus, 62.6 times more Selenium and 8.4 times more Zinc than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Or Green Grapes have 7.7 times more Carbohydrate and 50 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 38 times more Fat, 9.7 times more Saturated Fat, 73.6 times more Omega 6 and 3.4 times more Protein than Raw Red Or Green Grapes.
• Both Raw Red Or Green Grapes and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Red Or Green Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.