Comparing Nutrients in 1 kilogram Ground Turmeric VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ground Turmeric	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	108% 3120kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	33.5% 32.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	57.4% 18.4g	163% 52g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	516% 671g	185% 241g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	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	NA	g per day for Men 19-50 years
Fiber	597% 227g	292% 111g	38g per day for Men 19-50 years
Protein	173% 97g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	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	108% 5.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	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	50% 200μg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 134μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	168% 1680mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	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	6875% 550mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	495% 2080mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	8609% 198mg	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	427% 2990mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	612% 20800mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	409% 45mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.32% 12g	3700g per day for Men 19-50 years

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

• Ground Turmeric Spice has 5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 13 times more Vitamin B5, 7.5 times more Vitamin B6, 11.9 times more Vitamin B9, 2 times more Vitamin C and 5.9 times more Vitamin E than Ground Turmeric Spice.
• Both Ground Turmeric Spice 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 Turmeric vs Roasted Sunflower Seeds:

• Ground Turmeric Spice has 2.4 times more Calcium, 14.5 times more Iron, 1.6 times more Magnesium, 9.4 times more Manganese, 2.4 times more Potassium and 9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 3.9 times more Phosphorus and 12.8 times more Selenium than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Turmeric Spice has 1.2 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 15.3 times more Fat, 2.8 times more Saturated Fat, 48.8 times more Omega 6 and 2 times more Protein than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Ground Turmeric Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.