Comparing Nutrients in 7 ounces Merlot Red Table Wine VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Merlot Red Table Wine	3%	0%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Merlot Red Table Wine	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.68% 165kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.83% 5g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0% 0g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Merlot Red Table Wine	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	121% 1.57mg	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	0.5% 2μg	116% 464μg	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	0% 0mg	2.43% 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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Merlot Red Table Wine	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	5.2% 208μg	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	11.4% 0.91mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	179% 4.13mg	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	6.52% 45.6mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Merlot Red Table Wine vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 64 times more Vitamin B1, 9 times more Vitamin B2, 18.4 times more Vitamin B3, 231.3 times more Vitamin B5, 13.9 times more Vitamin B6, 234 times more Vitamin B9 and more Vitamin C than Merlot Red Table Wine.
• Both Merlot Red Table Wine as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Merlot Red Table Wine vs Oil Roasted Sunflower Seeds:

• Merlot Red Table Wine has 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 164 times more Copper, 9.3 times more Iron, 10.6 times more Magnesium, 15.8 times more Manganese, 49.5 times more Phosphorus, 3.8 times more Potassium, 391 times more Selenium and 37.2 times more Zinc than Merlot Red Table Wine.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 7.1 times more Energy, more Fat, 9.1 times more Carbohydrate, 5 times more Sugars, more Fiber and 286.6 times more Protein than Merlot Red Table Wine.
• Both Merlot Red Table Wine as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.