Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Mace	5%	56%	39%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Energy	93% 2685kcal	74.3% 2155kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	135% 43g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	115% 19.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	176% 229g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	241% 92g	38g per day for Men 19-50 years
Protein	162% 91g	54.4% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	56% 0.73mg	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	265% 1061μg	86% 345μg	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	5.54% 5mg	106% 95mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Calcium	39.5% 395mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	1243% 11mg	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	243% 19.4mg	788% 63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	296% 6.8mg	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	738% 5166mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Ground Mace per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Ground Mace:

• 1 pound of Oil Roasted Sunflower Seeds has 3.1 times more Vitamin B3, 5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Ground Mace.
• While 1 lb of Ground Mace Spices contains more Vitamin A, 1.6 times more Vitamin B2 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ground Mace provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Ground Mace:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Manganese, 10.4 times more Phosphorus, 29 times more Selenium and 2.3 times more Zinc than Ground Mace.
• While 1 lb of Ground Mace Spices contains 2.9 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium and 26.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ground Mace contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Energy, 1.6 times more Fat, 7.9 times more Omega 6 and 3 times more Protein than Ground Mace.
• While 1 lb of Ground Mace Spices contains 1.3 times more Saturated Fat, 2.2 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ground Mace offer comparable quantities of Omega 3 per one pound.