Comparing Nutrients in 1 kilogram Ground Mace VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	164% 4750kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	254% 43g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 505g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	120% 67g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	345% 4.5mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	252% 2520mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2741% 24.7mg	2038% 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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	136% 4630mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	0.27% 10g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Ground Mace has more Vitamin A, 1.6 times more Vitamin B2 and 15 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.1 times more Vitamin B3, 5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Mace Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Ground Mace has 4.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 26.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Manganese, 10.5 times more Phosphorus and 2.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Mace has 1.6 times more Saturated Fat, 2.5 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 1.8 times more Fat, 8.7 times more Omega 6 and 2.6 times more Protein than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.