Comparing Nutrients in 1 pound Ground Ginger VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Ginger	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	37% 11.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	72% 93g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	11% 8.07g	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	% 5.53g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	168% 64g	137% 52g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.84mg	281% 3.65mg	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	14.7% 59μg	270% 1080μg	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	3.53% 3.18mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.7% 517mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	924% 8.3mg	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	1123% 90mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	231% 971mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	6567% 151mg	417% 9.6mg	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	109% 762mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	176% 5987mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Ground Ginger has 2.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 14.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 18.3 times more Vitamin B9 than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Ground Ginger vs Toasted Sunflower Seeds:

• 1 pound of Ground Ginger has 2 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 15.8 times more Manganese and 2.7 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.8 times more Copper, 6.9 times more Phosphorus and 1.5 times more Zinc than Ground Ginger Spices.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ground Ginger has 2.8 times more Omega 3, 3.5 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 13.4 times more Fat, 2.3 times more Saturated Fat, 53 times more Omega 6 and 1.9 times more Protein than Ground Ginger Spices.