Comparing Nutrients in 500 calories Sunflower Seeds VS Ground Cloves

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Ground Cloves: 183g

Sunflower Seeds have 2.1 times more energy per 100g than Ground Cloves. It has very high energy density when compared to other foods. Ground Cloves Spices having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Ground Cloves?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	24.5% 23.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	92% 120g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	6% 4.34g	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	2.7% 1.95g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.036g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	163% 62g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1.62% 14.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	55% 0.71mg	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	48.6% 194μg	11.4% 45.6μg	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	1.33% 1.2mg	0.41% 0.36mg	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	201% 30mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	115% 1153mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	74.6% 0.67mg	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	56% 4.5mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	113% 473mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	4770% 110mg	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	80.7% 565mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	54.7% 1861mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	38.5% 4.23mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.9 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 3 times more Phosphorus and 3.5 times more Selenium than Ground Cloves Spices.
• While Ground Cloves Spices contain 17.3 times more Calcium, 4.8 times more Iron, 1.7 times more Magnesium, 65.7 times more Manganese, 3.4 times more Potassium and 65.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.9 times more Fat, 4.1 times more Omega 6 and 1.6 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.9 times more Saturated Fat, 20.8 times more Omega 3, 7 times more Carbohydrate, 1.9 times more Sugars and 8.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.