Comparing Nutrients in 1 kilogram Ground Turmeric VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Energy	108% 3120kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	33.5% 32.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	57.4% 18.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	516% 671g	154% 200g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	6.2% 4.5g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	% 25g	g per day for Men 19-50 years
Fiber	597% 227g	226% 86g	38g per day for Men 19-50 years
Protein	173% 97g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	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	50% 200μg	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	7.78% 7mg	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	295% 44.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 134μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Calcium	168% 1680mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	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	6875% 550mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	495% 2080mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	8609% 198mg	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	427% 2990mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	612% 20800mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	409% 45mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.47% 129g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Ground Turmeric Spice has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.1 times more Vitamin B5, 12.6 times more Vitamin B6, 11.4 times more Vitamin B9, 2 times more Vitamin C and 7.9 times more Vitamin E than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Ground Turmeric Spice has 2.2 times more Calcium, 10.5 times more Iron, 10.2 times more Manganese, 3.2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus and 8.5 times more Selenium than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Dried Sunflower Seed Kernels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Turmeric Spice has 1.4 times more Omega 3, 3.4 times more Carbohydrate, 1.2 times more Sugars and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 15.8 times more Fat, 2.4 times more Saturated Fat, 34.3 times more Omega 6 and 2.1 times more Protein than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.