Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Toasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	30.3% 877kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	71.5% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 0.028g	g per day for Men 19-50 years
Fiber	43% 16.3g	126% 48g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	NA	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	89.6% 896mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	42.5% 1446mg	3400mg per day for Men 19-50 years
Selenium	NA	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Ground Cloves per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Ground Cloves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 13.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 9.5 times more Vitamin B9 than Ground Cloves.
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 5 times more Copper, 11.1 times more Phosphorus and 2.3 times more Zinc than Ground Cloves.
• While 5 oz of Ground Cloves Spices contain 11.1 times more Calcium, 1.7 times more Iron, 2 times more Magnesium, 28.4 times more Manganese, 2.1 times more Potassium and 92.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.3 times more Energy, 4.4 times more Fat, 1.5 times more Saturated Fat, 14.1 times more Omega 6 and 2.9 times more Protein than Ground Cloves.
• While 5 oz of Ground Cloves Spices contain 7.4 times more Omega 3, 3.2 times more Carbohydrate and 2.9 times more Fiber than Toasted Sunflower Seed Kernels no Salt.