Comparing Nutrients in 14 ounces Ground Cinnamon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 980kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12% 8.6g	14.3% 10.4g	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	6.08% 4.4g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	% 9.92g	g per day for Men 19-50 years
Fiber	555% 211g	90% 34g	38g per day for Men 19-50 years
Protein	28.3% 16g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	411% 5.34mg	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	5.95% 24μg	225% 901μg	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	16.8% 15mg	6.17% 5.56mg	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	61.4% 9.2mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	398% 3977mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	794% 7.14mg	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	413% 33mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3014% 69.3mg	336% 7.74mg	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	36.3% 254mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have 5 times more Vitamin A, 2.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 8.7 times more Vitamin B2, 6.3 times more Vitamin B3, 3.2 times more Vitamin B5, 8.5 times more Vitamin B6, 37.8 times more Vitamin B9 and 15.2 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Ground Cinnamon Spices have 12.8 times more Calcium, 1.6 times more Iron and 9 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Copper, 5.4 times more Magnesium, 10.3 times more Phosphorus, 1.5 times more Potassium, 17.1 times more Selenium and 2.7 times more Zinc than Ground Cinnamon Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Cinnamon Spices have 4 times more Carbohydrate and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 41.5 times more Fat, 12.9 times more Saturated Fat, 5.5 times more Omega 3, 523.9 times more Omega 6 and 5.2 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Ground Cinnamon Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.