Comparing Nutrients in 5 ounces Sunflower Seeds VS 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	28.5% 828kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	71.5% 93g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	4.65% 3.37g	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	2.1% 1.5g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.028g	g per day for Men 19-50 years
Fiber	32% 12g	126% 48g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	42.6% 0.55mg	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	80.4% 322μg	8.86% 35.4μg	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	2.2% 2mg	0.31% 0.28mg	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	332% 50mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	11% 111mg	89.6% 896mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	58% 0.52mg	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	93% 7.44mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	3706% 85.2mg	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	134% 936mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	42.5% 1446mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 9.1 times more Vitamin B9, 7 times more Vitamin C and 4 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 4.9 times more Copper, 1.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.1 times more Calcium, 2.3 times more Iron, 30.8 times more Manganese, 1.6 times more Potassium and 30.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 8.7 times more Omega 6 and 3.5 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 9.8 times more Omega 3, 3.3 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Saturated Fat and Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.