Comparing Nutrients in 1 kilogram Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	201% 5840kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	366% 5.85g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	504% 655g	130g per day for Men 19-50 years
Sugars	36% 26g	33% 24g	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	14.8% 10.7g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.2g	g per day for Men 19-50 years
Fiber	226% 86g	892% 339g	38g per day for Men 19-50 years
Protein	371% 208g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	301% 3.9mg	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	568% 2270μg	62.5% 250μg	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	15.6% 14mg	2.22% 2mg	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	2345% 352mg	588% 88.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	78% 780mg	632% 6320mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	409% 3.68mg	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	656% 52.5mg	1479% 118mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	617% 2590mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	26142% 601mg	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	943% 6600mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	300% 10200mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	211% 23mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.67% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 9.1 times more Vitamin B9, 7 times more Vitamin C and 4 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 4.9 times more Copper, 1.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.1 times more Calcium, 2.3 times more Iron, 30.8 times more Manganese, 1.6 times more Potassium and 30.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 8.7 times more Omega 6 and 3.5 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 9.8 times more Omega 3, 3.3 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Saturated Fat and Sugars per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.