Comparing Nutrients in 5 ounces Muscadine Grapes VS 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	2.8% 80.8kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	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	7.66% 5.56g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	% 3.54g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	32% 12g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	0.71% 2.83μg	80.4% 322μg	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	10.2% 9.2mg	2.2% 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	332% 50mg	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	5.24% 52.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	4.6% 0.37mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	4.86% 34mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muscadine Grapes vs Sunflower Seeds:

• Raw Muscadine Grapes have 4.2 times more Vitamin B2 and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 113.5 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 5 oz.

Comparing minerals per 5 ounces for Muscadine Grapes vs Sunflower Seeds:

• Raw Muscadine Grapes have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 15.1 times more Copper, 20.2 times more Iron, 23.2 times more Magnesium, 27.5 times more Phosphorus, 3.2 times more Potassium and 45.5 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 10.2 times more Energy, 109.5 times more Fat, 1.4 times more Carbohydrate, 2.2 times more Fiber and 25.7 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.