Comparing Nutrients in 1 kilogram Ground Cloves VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Ground Cloves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2740kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	366% 5.85g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	504% 655g	185% 241g	130g per day for Men 19-50 years
Sugars	33% 24g	37.7% 27.3g	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	14.8% 10.7g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	892% 339g	292% 111g	38g per day for Men 19-50 years
Protein	107% 59.7g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	618% 8.04mg	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	62.5% 250μg	593% 2370μg	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	2.22% 2mg	15.6% 14mg	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	588% 88.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1182% 1418μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	632% 6320mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	409% 3.68mg	2033% 18.3mg	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	1479% 118mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	617% 2590mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	26142% 601mg	917% 21mg	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	149% 1040mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	300% 10200mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.32% 12g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have 1.5 times more Vitamin B1 and 52.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Ground Cloves Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Ground Cloves Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Ground Cloves Spices have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Copper, 11.1 times more Phosphorus, 11 times more Selenium and 2.3 times more Zinc than Ground Cloves Spices.
• Both Ground Cloves Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cloves Spices have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Ground Cloves Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Ground Cloves Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.