Comparing Nutrients in 1 pound Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	91% 2649kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	60.8% 59g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	166% 2.65g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	229% 297g	130g per day for Men 19-50 years
Sugars	16.4% 12g	15% 10.8g	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	6.7% 4.85g	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	% 5.17g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.091g	g per day for Men 19-50 years
Fiber	103% 39g	405% 154g	38g per day for Men 19-50 years
Protein	168% 94g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	44.2% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	136% 1.77mg	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	257% 1030μg	28.3% 113μg	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	7.06% 6.35mg	1% 0.91mg	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	1064% 160mg	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	536% 643μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	35.4% 354mg	287% 2867mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	185% 1.67mg	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	298% 24mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	11858% 273mg	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	428% 2994mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	136% 4627mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.2% 44.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 9.1 times more Vitamin B9, 7 times more Vitamin C and 4 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 4.9 times more Copper, 1.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.1 times more Calcium, 2.3 times more Iron, 30.8 times more Manganese, 1.6 times more Potassium and 30.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 8.7 times more Omega 6 and 3.5 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 9.8 times more Omega 3, 3.3 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Saturated Fat and Sugars per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.