Comparing Nutrients in 300 calories Ground Ginger VS Sunflower Seeds

Weight per 300 calories

• Ground Ginger: 89.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Ground Ginger Spices, which is very high in comparison to other foods. Ground Ginger having high energy density.

Which food has more nutrients per 300 calories - Ground Ginger or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.86% 1.35g	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	2.2% 1.6g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	% 1.3g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	53% 0.69mg	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	2.9% 11.6μg	29% 117μg	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	0.7% 0.63mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.2% 102mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	103% 0.92mg	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	222% 17.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	43.6% 1mg	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	21.5% 150mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 2 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 1.4 times more Vitamin B5, 10 times more Vitamin B9 and more Vitamin E than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Ground Ginger Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Ground Ginger vs Sunflower Seeds:

• Ground Ginger Spices have 2.5 times more Calcium, 6.6 times more Iron, 29.8 times more Manganese, 3.6 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper and 2.3 times more Phosphorus than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Ginger Spices have 6.5 times more Omega 3, 6.2 times more Carbohydrate, 2.3 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Fat, 18.7 times more Omega 6 and 1.3 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Ground Ginger Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.