Comparing Nutrients in 14 ounces Ground Sage VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Sage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1250kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	87% 28g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	305% 4.9g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	63% 81.7g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	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	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	NA	g per day for Men 19-50 years
Fiber	421% 160g	120% 45.6g	38g per day for Men 19-50 years
Protein	75.3% 42g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	130% 1171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	821% 10.7mg	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	272% 1087μg	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	143% 129mg	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	198% 29.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5671% 6805μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	656% 6557mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	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	1395% 112mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	404% 1699mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	541% 12.4mg	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	51.6% 361mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	125% 4247mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Ground Sage Spices have more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.3 times more Vitamin B6 and 23.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Ground Sage Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Ground Sage Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Sage vs Toasted Sunflower Seeds:

• Ground Sage Spices have 29 times more Calcium, 4.1 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese and 2.2 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper and 12.7 times more Phosphorus than Ground Sage Spices.
• Both Ground Sage Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Sage Spices have 15.6 times more Omega 3, 2.9 times more Carbohydrate and 3.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 4.5 times more Fat, 70.5 times more Omega 6 and 1.6 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 14 oz.
• Both Ground Sage Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.