Comparing Nutrients in 5 ounces Sunflower Seeds VS Red Or Green Grapes

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Red Or Green Grapes	Recommended Dietary Allowance
Energy	28.5% 828kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	30.3% 22g	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	16% 11.5g	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	% 10.2g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.21g	g per day for Men 19-50 years
Fiber	32% 12g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Red Or Green Grapes	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	175% 2.1mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	9.38% 0.12mg	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	80.4% 322μg	0.71% 2.83μg	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	2.2% 2mg	5.04% 4.54mg	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	332% 50mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	93% 7.44mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	4.38% 0.1mg	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	134% 936mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Red Or Green Grapes:

• Dried Sunflower Seed Kernels have 21.4 times more Vitamin B1, 5.1 times more Vitamin B2, 44.3 times more Vitamin B3, 22.6 times more Vitamin B5, 15.6 times more Vitamin B6, 113.5 times more Vitamin B9 and 185.1 times more Vitamin E than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 2.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Red Or Green Grapes:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 14.2 times more Copper, 14.6 times more Iron, 46.4 times more Magnesium, 27.5 times more Manganese, 33 times more Phosphorus, 3.4 times more Potassium, 530 times more Selenium and 71.4 times more Zinc than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 17 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 8.5 times more Energy, 321.6 times more Fat, 82.5 times more Saturated Fat, 5.5 times more Omega 3, 623 times more Omega 6, 9.6 times more Fiber and 28.9 times more Protein than Raw Red Or Green Grapes.
• While Raw Red Or Green Grapes contain 5.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Red Or Green Grapes have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Red Or Green Grapes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.