Comparing Nutrients in 14 ounces Ground Turmeric VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Energy	42.7% 1238kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	61% 79.4g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	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	2.46% 1.8g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.45g	% 9.92g	g per day for Men 19-50 years
Fiber	237% 90g	90% 34g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	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	20% 79.4μg	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	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	117% 17.6mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.3% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Calcium	66.7% 667mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	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	2729% 218mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3417% 78.6mg	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	170% 1187mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	243% 8255mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	162% 18mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Ground Turmeric Spice has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.1 times more Vitamin B5, 12.6 times more Vitamin B6, 11.4 times more Vitamin B9, 2 times more Vitamin C and 7.9 times more Vitamin E than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Ground Turmeric Spice has 2.2 times more Calcium, 10.5 times more Iron, 10.2 times more Manganese, 3.2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus and 8.5 times more Selenium than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Dried Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Turmeric Spice has 1.4 times more Omega 3, 3.4 times more Carbohydrate, 1.2 times more Sugars and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 15.8 times more Fat, 2.4 times more Saturated Fat, 34.3 times more Omega 6 and 2.1 times more Protein than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.