Comparing Nutrients in 14 ounces Sunflower Seeds VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Mace	5%	56%	39%

Macro Nutrients

	Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Energy	80% 2318kcal	65% 1885kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	132% 129g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	118% 37.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	101% 17g	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	154% 200g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	211% 80g	38g per day for Men 19-50 years
Protein	147% 82.5g	47.6% 26.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	49% 0.64mg	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	75.4% 302μg	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	93% 83.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Calcium	31% 310mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	1088% 9.8mg	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	690% 55mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	259% 5.95mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.88% 32.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 6.2 times more Vitamin B3, 8.4 times more Vitamin B6 and 3 times more Vitamin B9 than Ground Mace Spices.
• While Ground Mace Spices contain 13.3 times more Vitamin A, 1.3 times more Vitamin B2 and 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 2 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 19.6 times more Selenium and 2.2 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 3.2 times more Calcium, 1.4 times more Copper, 2.6 times more Iron and 8.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.6 times more Fat, 5.3 times more Omega 6 and 3.1 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 2.1 times more Saturated Fat, 1.3 times more Omega 3, 2.5 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.