Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Grape Leaves	Recommended Dietary Allowance
Energy	29% 839kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	37% 14g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	11% 6.05g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.4% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	15% 0.19mg	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	83% 332μg	27.6% 111μg	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	1.73% 1.56mg	17.8% 16mg	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	343% 51.5mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	12.3% 123mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	290% 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	76% 6.07mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	18% 0.41mg	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	231% 1615mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	270% 4044mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Grape Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Canned Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 5 times more Vitamin B1, 1.6 times more Vitamin B5, 5.8 times more Vitamin B6, 3 times more Vitamin B9 and 20.3 times more Vitamin E than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain more Vitamin A, 1.3 times more Vitamin B2, 10.3 times more Vitamin C and 31.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Grape Leaves provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Iron, 9.1 times more Magnesium, 7.2 times more Manganese, 33.5 times more Phosphorus, 16.7 times more Potassium, 86.9 times more Selenium and 13 times more Zinc than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain 3.3 times more Calcium, 951 times more Sodium and 49.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Grape Leaves contain similar levels of Copper per five ounces.
• 5 ounces of Canned Grape Leaves lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 8.6 times more Energy, 26 times more Fat, 22.7 times more Saturated Fat, 234.3 times more Omega 6, 2 times more Carbohydrate and 4.7 times more Protein than Canned Grape Leaves.
• While 5 oz of Canned Grape Leaves contain 10.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Grape Leaves offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Grape Leaves provide inadequate amounts of Omega 6