Comparing Nutrients in 14 ounces Sunflower Seeds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Energy	80% 2318kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	219% 284g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	18.6% 13.5g	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	9.74% 7.06g	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	% 4.84g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.79g	g per day for Men 19-50 years
Fiber	90% 34g	147% 56g	38g per day for Men 19-50 years
Protein	147% 82.5g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	191% 2.5mg	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	225% 901μg	13% 51.6μg	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	6.17% 5.56mg	3.1% 2.78mg	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	931% 140mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Calcium	31% 310mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	212% 1.9mg	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	260% 21mg	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	5746% 132mg	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	374% 2619mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	154% 5239mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.07% 39.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Ground Ginger:

• Dried Sunflower Seed Kernels have 32.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 17.5 times more Vitamin B9, 2 times more Vitamin C and more Vitamin E than Ground Ginger Spices.
• Both Dried Sunflower Seed Kernels and Ground Ginger Spices have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Ground Ginger:

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus and 1.4 times more Zinc than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.5 times more Calcium, 3.8 times more Iron, 17.1 times more Manganese, 2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Ginger Spices have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 12.1 times more Fat, 1.7 times more Saturated Fat, 32.6 times more Omega 6 and 2.3 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 3.7 times more Omega 3, 3.6 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.