Comparing Nutrients in 1 pound Ground Mace VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	74.3% 2155kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	115% 19.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	241% 92g	137% 52g	38g per day for Men 19-50 years
Protein	54.4% 30.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	86% 345μg	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	106% 95mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	114% 1143mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	1243% 11mg	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	788% 63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	71.3% 499mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	219% 24mg	11mg per day for Men 19-50 years
Water	1% 37g	0.12% 4.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Ground Mace 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 Mace vs Toasted Sunflower Seeds:

• 1 pound of Ground Mace has more Vitamin A, 1.6 times more Vitamin B2 and 15 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.1 times more Vitamin B3, 5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Mace Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Ground Mace has 4.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 26.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Manganese, 10.5 times more Phosphorus and 2.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ground Mace has 1.6 times more Saturated Fat, 2.5 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 1.8 times more Fat, 8.7 times more Omega 6 and 2.6 times more Protein than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.