Comparing Nutrients in 14 ounces Ground Ginger VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Ginger	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1330kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	70% 91g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	17% 12.3g	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	9.74% 7.06g	0% 0g	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	% 4.84g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 9.4g	g per day for Men 19-50 years
Fiber	147% 56g	111% 42g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	242% 3.14mg	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	13% 51.6μg	232% 929μg	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	3.1% 2.78mg	4.85% 4.37mg	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	0% 0mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.2% 452mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	796% 7.16mg	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	982% 78.6mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	5746% 132mg	359% 8.26mg	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	95% 667mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	154% 5239mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Ginger versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Ground Ginger have 2.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 7 times more Vitamin B1, 1.6 times more Vitamin B2, 14.5 times more Vitamin B5, 1.3 times more Vitamin B6, 18 times more Vitamin B9, more Vitamin E and 3.9 times more Vitamin K than Ground Ginger Spices.
• 14 ounces of Ground Ginger have insufficient amounts of Vitamin E and Vitamin K
• Both Ground Ginger Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Ground Ginger have 1.3 times more Calcium, 4.6 times more Iron, 1.7 times more Magnesium, 16 times more Manganese and 2.7 times more Potassium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.8 times more Copper, 6.8 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Ground Ginger Spices.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Ginger have 2.8 times more Omega 3, 3.1 times more Carbohydrate, more Fructose and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 12.1 times more Fat, 2.7 times more Saturated Fat, 48.5 times more Omega 6 and 2.2 times more Protein than Ground Ginger Spices.
• Both Ground Ginger and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per 14 ounces.