Comparing Nutrients in 5 ounces Sunflower Seeds VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Mace	5%	56%	39%

Macro Nutrients

	Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Energy	28.5% 828kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	36% 6.1g	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	55% 71.6g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	17.4% 0.23mg	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	27% 108μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Mace	Recommended Dietary Allowance
Calcium	11% 111mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	389% 3.5mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	92% 2.13mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.31% 11.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 6.2 times more Vitamin B3, 8.4 times more Vitamin B6 and 3 times more Vitamin B9 than Ground Mace Spices.
• While Ground Mace Spices contain 13.3 times more Vitamin A, 1.3 times more Vitamin B2 and 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 2 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 19.6 times more Selenium and 2.2 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 3.2 times more Calcium, 1.4 times more Copper, 2.6 times more Iron and 8.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.6 times more Fat, 5.3 times more Omega 6 and 3.1 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 2.1 times more Saturated Fat, 1.3 times more Omega 3, 2.5 times more Carbohydrate and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.