Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Roasted Sunflower Seeds	Grape Leaves	Recommended Dietary Allowance
Energy	20% 582kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	8.7% 6.3g	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	29.2% 11g	29% 11g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	153% 1376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	30.8% 0.4mg	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	59.3% 237μg	20.8% 83μg	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	1.56% 1.4mg	12.3% 11mg	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	174% 26mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Grape Leaves	Recommended Dietary Allowance
Calcium	7% 70mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	46% 0.42mg	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	47.5% 3.8mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	124% 2.86mg	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	165% 1155mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2% 73.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 3 times more Vitamin B3, 30.5 times more Vitamin B5, 2 times more Vitamin B6, 2.9 times more Vitamin B9 and 13.1 times more Vitamin E than Raw Grape Leaves.
• While Raw Grape Leaves contain more Vitamin A, 1.4 times more Vitamin B2, 7.9 times more Vitamin C and 40.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 12.7 times more Phosphorus, 3.1 times more Potassium, 88.1 times more Selenium and 7.9 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 5.2 times more Calcium, 1.4 times more Manganese and 61.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.3 times more Energy, 23.5 times more Fat, 15.5 times more Saturated Fat, 221.5 times more Omega 6, 1.4 times more Carbohydrate and 3.5 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 12.4 times more Omega 3 and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Grape Leaves have similar amounts of Fiber per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.