Comparing Nutrients in 5 ounces Muscadine Grapes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Muscadine Grapes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 6.1 times more Vitamin B2 and 4.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 118.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 5 oz.

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

• Raw Muscadine Grapes have 70.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 15.4 times more Copper, 14.6 times more Iron, 9.2 times more Magnesium, 48.1 times more Phosphorus, 4.2 times more Potassium and 48.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 10.2 times more Energy, 106 times more Fat, 1.7 times more Carbohydrate, 2.8 times more Fiber and 23.9 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.