Comparing Nutrients in 5 ounces Ground Sage VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Sage	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 447kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	31% 9.96g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	66.2% 86g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	150% 57g	32% 12g	38g per day for Men 19-50 years
Protein	27% 15g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46.5% 418μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	293% 3.8mg	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	97% 388μg	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	51% 46mg	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	70.7% 10.6mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2025% 2430μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Sunflower Seeds	Recommended Dietary Allowance
Calcium	234% 2342mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	498% 40mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	144% 607mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	18.4% 129mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	44.6% 1517mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Ground Sage Spices have 98.3 times more Vitamin A, 2 times more Vitamin B6, 1.2 times more Vitamin B9, 23.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.7 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Ground Sage Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Sage Spices have 21.2 times more Calcium, 5.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.7 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 7.3 times more Phosphorus and 14.3 times more Selenium than Ground Sage Spices.
• Both Ground Sage Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Sage Spices have 1.6 times more Saturated Fat, 20.5 times more Omega 3, 3 times more Carbohydrate and 4.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 4 times more Fat, 43.5 times more Omega 6, 1.5 times more Sugars and 2 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.