Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	201% 5820kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	366% 5.85g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	504% 655g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 0.2g	g per day for Men 19-50 years
Fiber	292% 111g	892% 339g	38g per day for Men 19-50 years
Protein	345% 193g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	588% 88.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	70% 700mg	632% 6320mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	1479% 118mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	617% 2590mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	300% 10200mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.67% 99g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Vitamin B3, 13.8 times more Vitamin B5, 2.1 times more Vitamin B6, 9.5 times more Vitamin B9, 7 times more Vitamin C and 3 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.5 times more Vitamin B1 and 52.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Cloves Spices have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Ground Cloves:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Copper, 11.1 times more Phosphorus, 11 times more Selenium and 2.3 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 9 times more Calcium, 3.1 times more Iron, 2 times more Magnesium, 28.5 times more Manganese and 92.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Cloves Spices have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 3.8 times more Fat, 1.3 times more Saturated Fat, 12.3 times more Omega 6 and 3.2 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.5 times more Omega 3, 2.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Cloves Spices have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.