Comparing Nutrients in 14 ounces Ground Nutmeg VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Nutmeg	Sunflower Seeds	Recommended Dietary Allowance
Energy	72% 2084kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	61% 79.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	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	NA	% 9.92g	g per day for Men 19-50 years
Fiber	217% 82.6g	90% 34g	38g per day for Men 19-50 years
Protein	41.4% 23g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	75.4% 302μg	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	13.2% 12mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	151% 12mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	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	121% 845mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 2.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 6.2 times more Vitamin B2, 6.4 times more Vitamin B3, 8.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Ground Nutmeg Spices have 2.4 times more Calcium, 1.5 times more Manganese and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Potassium, 33.1 times more Selenium and 2.3 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Nutmeg Spices have 5.8 times more Saturated Fat, 2.5 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, more Omega 3, 65.9 times more Omega 6 and 3.6 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 14 oz.
• Both Ground Nutmeg Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.