Comparing Nutrients in 100 grams Grape Leaves VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Grape Leaves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.2% 93kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	53.5% 0.86g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	29% 11g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	153% 1376μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	62% 0.81mg	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	20.8% 83μg	59.5% 238μg	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	12.3% 11mg	1.56% 1.4mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.3% 363mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	204% 1.83mg	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	33% 2.63mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	92% 2.1mg	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	13% 91mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2% 73.3g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Grape Leaves vs Toasted Sunflower Seeds:

• Raw Grape Leaves have more Vitamin A, 1.2 times more Vitamin B2 and 7.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Vitamin B1, 1.8 times more Vitamin B3, 30.6 times more Vitamin B5, 2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Grape Leaves vs Toasted Sunflower Seeds:

• Raw Grape Leaves have 6.4 times more Calcium, 1.4 times more Manganese and 73.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 12.7 times more Phosphorus, 1.8 times more Potassium and 7.9 times more Zinc than Raw Grape Leaves.

Comparison of macro-nutrients per 100 grams:

• Raw Grape Leaves have 10.8 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Energy, 26.8 times more Fat, 17.7 times more Saturated Fat, 252.6 times more Omega 6 and 3.1 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Raw Grape Leaves as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.