Comparing Nutrients in 1 kilogram Ground Mace VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ground Mace	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	164% 4750kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	163% 52g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	254% 43g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 505g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	532% 202g	292% 111g	38g per day for Men 19-50 years
Protein	120% 67g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	345% 4.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	190% 760μg	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	233% 210mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	252% 2520mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2741% 24.7mg	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	1738% 139mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	157% 1100mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	136% 4630mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	0.32% 12g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have more Vitamin A, 2.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B3, 5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Ground Mace Spices have 3.6 times more Calcium, 1.3 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium and 26.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Manganese, 10.5 times more Phosphorus, 1.8 times more Potassium, 29.4 times more Selenium and 2.3 times more Zinc than Ground Mace Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mace Spices have 1.8 times more Saturated Fat, 2.1 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 7.6 times more Omega 6 and 2.9 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 3 per 1 kg.
• Both Ground Mace Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.