Comparing Nutrients in 5 ounces Ground Ginger VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 475kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	78% 102g	22% 28.3g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	3.5% 2.52g	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	% 1.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	% 3.54g	g per day for Men 19-50 years
Fiber	52.6% 20g	32% 12g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	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	4.6% 18.4μg	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	1.1% 0.99mg	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	0% 0mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 162mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	351% 28mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	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	34% 238mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	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 Ginger vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 32.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 17.5 times more Vitamin B9, 2 times more Vitamin C and more Vitamin E than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Ground Ginger Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Ground Ginger Spices have 1.5 times more Calcium, 3.8 times more Iron, 17.1 times more Manganese, 2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus and 1.4 times more Zinc than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Ginger Spices have 3.7 times more Omega 3, 3.6 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 12.1 times more Fat, 1.7 times more Saturated Fat, 32.6 times more Omega 6 and 2.3 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.