Comparing Nutrients in 7 ounces Muscadine Grapes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Muscadine Grapes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	58% 22g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	0.99% 3.97μg	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	6.8% 47.6mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 6.1 times more Vitamin B2 and 4.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 118.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 7 oz.

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

• Raw Muscadine Grapes have 70.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 15.4 times more Copper, 14.6 times more Iron, 9.2 times more Magnesium, 48.1 times more Phosphorus, 4.2 times more Potassium and 48.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 10.2 times more Energy, 106 times more Fat, 1.7 times more Carbohydrate, 2.8 times more Fiber and 23.9 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.