Comparing Nutrients in 14 ounces Ground Cloves VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ground Cloves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.5% 1087kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	73.5% 96g	130g per day for Men 19-50 years
Sugars	13% 9.45g	15% 11g	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	5.86% 4.25g	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	% 4.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	354% 135g	116% 44g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	245% 3.2mg	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	25% 99μg	235% 941μg	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	0.88% 0.79mg	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	233% 35mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	469% 563μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	251% 2508mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	807% 7.26mg	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	587% 47mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	245% 1028mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	10376% 239mg	364% 8.37mg	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	59% 413mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	119% 4048mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have 1.5 times more Vitamin B1 and 52.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Vitamin B3, 13.8 times more Vitamin B5, 2.1 times more Vitamin B6, 9.5 times more Vitamin B9, 7 times more Vitamin C and 3 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Ground Cloves Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Cloves vs Roasted Sunflower Seeds:

• Ground Cloves Spices have 9 times more Calcium, 3.1 times more Iron, 2 times more Magnesium, 28.5 times more Manganese and 92.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Copper, 11.1 times more Phosphorus, 11 times more Selenium and 2.3 times more Zinc than Ground Cloves Spices.
• Both Ground Cloves Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Cloves Spices have 8.5 times more Omega 3, 2.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 3.8 times more Fat, 1.3 times more Saturated Fat, 12.3 times more Omega 6 and 3.2 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 14 oz.
• Both Ground Cloves Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.