Comparing Nutrients in 1 kilogram Sunflower Seeds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Energy	201% 5840kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	551% 716g	130g per day for Men 19-50 years
Sugars	36% 26g	46.8% 34g	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	24.6% 18g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 25g	% 2g	g per day for Men 19-50 years
Fiber	226% 86g	371% 141g	38g per day for Men 19-50 years
Protein	371% 208g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	95% 4.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	482% 6.26mg	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	32.5% 130μg	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	7.78% 7mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Calcium	78% 780mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	533% 4.8mg	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	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	510% 2140mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	14478% 333mg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	388% 13200mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	331% 36.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.7% 99g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 32.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 17.5 times more Vitamin B9, 2 times more Vitamin C and more Vitamin E than Ground Ginger Spices.
• Both Dried Sunflower Seed Kernels and Ground Ginger Spices have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus and 1.4 times more Zinc than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.5 times more Calcium, 3.8 times more Iron, 17.1 times more Manganese, 2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Ginger Spices have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 12.1 times more Fat, 1.7 times more Saturated Fat, 32.6 times more Omega 6 and 2.3 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 3.7 times more Omega 3, 3.6 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.