Comparing Nutrients in 1 pound Ground Cinnamon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Energy	38.6% 1120kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	69.8% 91g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	16.4% 12g	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	6.94% 5.03g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	% 11.3g	g per day for Men 19-50 years
Fiber	634% 241g	103% 39g	38g per day for Men 19-50 years
Protein	32.3% 18g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.62mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	469% 6.1mg	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	6.8% 27.2μg	257% 1030μg	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	19% 17.2mg	7.06% 6.35mg	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	70% 10.5mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	454% 4545mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	907% 8.16mg	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	472% 37.7mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	3445% 79.2mg	385% 8.85mg	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	41.5% 290mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have 5 times more Vitamin A, 2.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 8.7 times more Vitamin B2, 6.3 times more Vitamin B3, 3.2 times more Vitamin B5, 8.5 times more Vitamin B6, 37.8 times more Vitamin B9 and 15.2 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Ground Cinnamon Spices have 12.8 times more Calcium, 1.6 times more Iron and 9 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Copper, 5.4 times more Magnesium, 10.3 times more Phosphorus, 1.5 times more Potassium, 17.1 times more Selenium and 2.7 times more Zinc than Ground Cinnamon Spices.

Comparison of macro-nutrients per 1 pound:

• Ground Cinnamon Spices have 4 times more Carbohydrate and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 41.5 times more Fat, 12.9 times more Saturated Fat, 5.5 times more Omega 3, 523.9 times more Omega 6 and 5.2 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Ground Cinnamon Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.