Comparing Nutrients in 7 ounces Muscadine Grapes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	10.7% 7.78g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	% 4.96g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	45% 17g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	205% 2.67mg	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	0.99% 3.97μg	113% 450μg	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	14.3% 13mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	397% 3.57mg	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	6.45% 0.52mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	168% 3.87mg	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	6.8% 47.6mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muscadine Grapes vs Sunflower Seeds:

• Raw Muscadine Grapes have 4.2 times more Vitamin B2 and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 113.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Muscadine Grapes vs Sunflower Seeds:

• Raw Muscadine Grapes have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 15.1 times more Copper, 20.2 times more Iron, 23.2 times more Magnesium, 27.5 times more Phosphorus, 3.2 times more Potassium and 45.5 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 10.2 times more Energy, 109.5 times more Fat, 1.4 times more Carbohydrate, 2.2 times more Fiber and 25.7 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.