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

Macros Ratio

	Protein	Fat	Carbs
Merlot Red Table Wine	3%	0%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Merlot Red Table Wine	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.68% 165kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.83% 5g	31.4% 41g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	60% 23g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Merlot Red Table Wine	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Merlot Red Table Wine	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Merlot Red Table Wine VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Merlot Red Table Wine versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 65 times more Vitamin B1, 9.2 times more Vitamin B2, 18.7 times more Vitamin B3, 235.3 times more Vitamin B5, 14.1 times more Vitamin B6 and 238 times more Vitamin B9 than Merlot Red Table Wine.
• 7 ounces of Merlot Red Table Wine have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Merlot Red Table Wine as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Merlot Red Table Wine have 86.6 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 166.7 times more Copper, 14.8 times more Iron, 10.8 times more Magnesium, 16 times more Manganese, 50.3 times more Phosphorus, 3.9 times more Potassium and 37.9 times more Zinc than Merlot Red Table Wine.
• 7 ounces of Merlot Red Table Wine lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Energy, more Fat, 8.2 times more Carbohydrate, more Fiber and 245.9 times more Protein than Merlot Red Table Wine.
• 7 ounces of Merlot Red Table Wine provide inadequate amounts of Carbohydrate, Fiber and Protein