Comparing Nutrients in 5 ounces Ground Mace VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.2% 673kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	75.3% 28.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	87.8% 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	27% 108μg	84.3% 337μg	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	33% 29.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.7% 357mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	289% 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	246% 19.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	22.3% 156mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	NA	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have more Vitamin A, 1.6 times more Vitamin B2 and 15 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B3, 5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Ground Mace Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Mace Spices have 4.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 26.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Manganese, 10.5 times more Phosphorus and 2.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mace Spices have 1.6 times more Saturated Fat, 2.5 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.8 times more Fat, 8.7 times more Omega 6 and 2.6 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 5 oz.
• Both Ground Mace Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.