Comparing Nutrients in 1 kilogram Ground Nutmeg VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Nutmeg	Sunflower Seeds	Recommended Dietary Allowance
Energy	181% 5250kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	374% 363g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	811% 259g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	154% 200g	130g per day for Men 19-50 years
Sugars	41.2% 30g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	547% 208g	226% 86g	38g per day for Men 19-50 years
Protein	104% 58.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	1035% 13.5mg	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	568% 2270μg	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	33.3% 30mg	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	0% 0mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Sunflower Seeds	Recommended Dietary Allowance
Calcium	184% 1840mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	2000% 18mg	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	380% 30.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1261% 29mg	848% 19.5mg	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	304% 2130mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 2.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 6.2 times more Vitamin B2, 6.4 times more Vitamin B3, 8.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Ground Nutmeg vs Sunflower Seeds:

• Ground Nutmeg Spices have 2.4 times more Calcium, 1.5 times more Manganese and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Potassium, 33.1 times more Selenium and 2.3 times more Zinc than Ground Nutmeg Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Nutmeg Spices have 5.8 times more Saturated Fat, 2.5 times more Carbohydrate and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, more Omega 3, 65.9 times more Omega 6 and 3.6 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 1 kg.
• Both Ground Nutmeg Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.