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

Weight per 500 calories

• Red Or Green Grapes: 725g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 9 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.

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

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Red Or Green Grapes	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	155% 112g	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	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	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.25% 0.36mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	40.7% 1384mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Red Or Green Grapes VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Red Or Green Grapes have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2 and 20.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B3, 15.7 times more Vitamin B5 and 13.3 times more Vitamin B9 than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Red Or Green Grapes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Red Or Green Grapes have 3.5 times more Potassium and 722.5 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 6.5 times more Phosphorus and 8.4 times more Zinc than Raw Red Or Green Grapes.
• 500 calories of Red Or Green Grapes lack sufficient amounts of Zinc
• Both Raw Red Or Green Grapes as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Or Green Grapes have 7.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 39.6 times more Fat, 12.3 times more Saturated Fat, 112.6 times more Omega 6, 1.4 times more Fiber and 2.7 times more Protein than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Or Green Grapes provide inadequate amounts of Omega 6 and Protein
• Both Raw Red Or Green Grapes as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.