Comparing Nutrients in 5 ounces Ground Ginger VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ground Ginger	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 475kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	26.2% 34g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 162mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 1.4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 14.8 times more Vitamin B5, 1.3 times more Vitamin B6, 18.2 times more Vitamin B9, 2 times more Vitamin C, more Vitamin E and 3.4 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Ginger Spices have 1.6 times more Calcium, 5.2 times more Iron, 1.7 times more Magnesium, 15.8 times more Manganese, 1.6 times more Potassium and 9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 6.9 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Ground Ginger Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Ginger Spices have 3.2 times more Omega 3, 3 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 11.7 times more Fat, 2 times more Saturated Fat, 46.4 times more Omega 6 and 2.2 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.