Comparing Nutrients in 14 ounces Ground Ginger VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Ginger	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1330kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	63% 81.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	9.74% 7.06g	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	% 4.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	147% 56g	120% 45.6g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	246% 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	13% 51.6μg	236% 945μg	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	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.2% 452mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	5746% 132mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	154% 5239mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Ground Ginger have 2.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 14.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 18.3 times more Vitamin B9 than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 14 ounces of Ground Ginger have 2 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 15.8 times more Manganese and 2.7 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 6.9 times more Phosphorus and 1.5 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, 3.5 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 13.4 times more Fat, 2.3 times more Saturated Fat, 53 times more Omega 6 and 1.9 times more Protein than Ground Ginger Spices.