Comparing Nutrients in 5 ounces Sunflower Seeds VS Ground Sage

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Sage	11%	29%	60%

Macro Nutrients

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Energy	28.5% 828kcal	15.4% 447kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	31% 9.96g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	4.4% 0.75g	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	66.2% 86g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	3.34% 2.42g	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	150% 57g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	46.5% 418μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	50.7% 8.1mg	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	293% 3.8mg	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	97% 388μg	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	51% 46mg	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	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2025% 2430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Calcium	11% 111mg	234% 2342mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	119% 1.07mg	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	498% 40mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	144% 607mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	193% 4.44mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	44.6% 1517mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.3% 11.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.7 times more Vitamin E than Ground Sage Spices.
• While Ground Sage Spices contain 98.3 times more Vitamin A, 2 times more Vitamin B6, 23.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Sage Spices have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 2.4 times more Copper, 7.3 times more Phosphorus and 14.3 times more Selenium than Ground Sage Spices.
• While Ground Sage Spices contain 21.2 times more Calcium, 5.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.7 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Sage Spices have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 4 times more Fat, 43.5 times more Omega 6, 1.5 times more Sugars and 2 times more Protein than Ground Sage Spices.
• While Ground Sage Spices contain 1.6 times more Saturated Fat, 20.5 times more Omega 3, 3 times more Carbohydrate and 4.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Sage Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.