Comparing Nutrients in 5 ounces Ground Cloves VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Ground Cloves Spices have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Ground Cloves Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Cloves Spices have 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.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 5 ounces:

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