Comparing Nutrients in 5 ounces Ground Cloves VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Cloves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.4% 388kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.36g	g per day for Men 19-50 years
Fiber	126% 48g	39.5% 15g	38g per day for Men 19-50 years
Protein	15% 8.46g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	89.6% 896mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	3706% 85.2mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	42.5% 1446mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have 45.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 13.6 times more Vitamin B5, 2 times more Vitamin B6, 9.4 times more Vitamin B9, 5.5 times more Vitamin C and 4.1 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Ground Cloves Spices have 7.3 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 28.9 times more Manganese, 2.1 times more Potassium and 92.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Copper, 11 times more Phosphorus, 10.9 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Cloves Spices have 7.2 times more Omega 3, 2.9 times more Carbohydrate, more Fructose and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 12.9 times more Omega 6, 1.3 times more Sugars and 3.4 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.