Comparing Nutrients in 300 calories Ground Cloves VS Toasted Sunflower Seeds

Weight per 300 calories

• Ground Cloves: 110g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 2.3 times more energy per unit of mass than Ground Cloves Spices, which is very high in comparison to other foods. Ground Cloves having high energy density.

Discover which food has more nutrients per 300 calories - Ground Cloves or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Cloves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	1.6% 1.17g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.022g	NA	g per day for Men 19-50 years
Fiber	98% 37g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30% 0.39mg	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	6.84% 27.4μg	29% 115μg	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	0.24% 0.22mg	0.75% 0.68mg	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	64.4% 9.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69% 692mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	99% 0.89mg	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	162% 13mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	44.5% 1.02mg	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	16.3% 114mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	NA	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.013% 0.48g	3700g per day for Men 19-50 years

Ground Cloves VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Ground Cloves or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Ground Cloves vs Toasted Sunflower Seeds:

• 300 calories of Ground Cloves have 1.7 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B5 and 4.2 times more Vitamin B9 than Ground Cloves Spices.
• Both Ground Cloves and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 calories.
• Both Ground Cloves Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Ground Cloves vs Toasted Sunflower Seeds:

• 300 calories of Ground Cloves have 25 times more Calcium, 3.9 times more Iron, 4.5 times more Magnesium, 64.3 times more Manganese, 4.7 times more Potassium and 208.6 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper and 4.9 times more Phosphorus than Ground Cloves Spices.
• Both Ground Cloves and Toasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Ground Cloves have 1.5 times more Saturated Fat, 16.7 times more Omega 3, 7.2 times more Carbohydrate and 6.7 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 6.2 times more Omega 6 and 1.3 times more Protein than Ground Cloves Spices.
• Both Ground Cloves and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3