Comparing Nutrients in 5 ounces Grape Leaves VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Grape Leaves	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.55% 132kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	22% 28.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	5.12% 3.7g	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	NA	% 3.54g	g per day for Men 19-50 years
Fiber	41% 15.6g	32% 12g	38g per day for Men 19-50 years
Protein	14% 7.94g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	217% 1950μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	147% 1.9mg	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	29.4% 118μg	80.4% 322μg	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	17.5% 15.7mg	2.2% 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	19% 2.83mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.5% 515mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	283% 2.55mg	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	46.6% 3.73mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	120% 2.76mg	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	18.4% 129mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Grape Leaves vs Sunflower Seeds:

• Raw Grape Leaves have 458.7 times more Vitamin A, 7.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37 times more Vitamin B1, 3.5 times more Vitamin B3, 4.9 times more Vitamin B5, 3.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 17.6 times more Vitamin E than Raw Grape Leaves.
• Both Raw Grape Leaves and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Grape Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Grape Leaves vs Sunflower Seeds:

• Raw Grape Leaves have 4.7 times more Calcium, 1.5 times more Manganese and 15.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 2 times more Iron, 3.4 times more Magnesium, 7.3 times more Phosphorus, 2.4 times more Potassium, 58.9 times more Selenium and 7.5 times more Zinc than Raw Grape Leaves.

Comparison of macro-nutrients per 5 ounces:

• Raw Grape Leaves have 14.3 times more Omega 3, 2.4 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Energy, 24.3 times more Fat, 13.3 times more Saturated Fat, 155.7 times more Omega 6 and 3.7 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Raw Grape Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.