Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Toasted Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Energy	213% 6190kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	551% 716g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 2g	g per day for Men 19-50 years
Fiber	303% 115g	371% 141g	38g per day for Men 19-50 years
Protein	307% 172g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	95% 4.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Calcium	57% 570mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	510% 2140mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	388% 13200mg	3400mg per day for Men 19-50 years
Selenium	NA	1015% 558μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	331% 36.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Ground Ginger per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Ground Ginger to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 14.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 18.3 times more Vitamin B9 than Ground Ginger.
• While 1 kg of Ground Ginger Spices contains 2.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 3.8 times more Copper, 6.9 times more Phosphorus and 1.5 times more Zinc than Ground Ginger.
• While 1 kg of Ground Ginger Spices contains 2 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 15.8 times more Manganese and 2.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 13.4 times more Fat, 2.3 times more Saturated Fat, 53 times more Omega 6 and 1.9 times more Protein than Ground Ginger.
• While 1 kg of Ground Ginger Spices contains 2.8 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Ground Ginger offer comparable quantities of Fiber per one kilogram.