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

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Sage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 447kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	31% 9.96g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	66.2% 86g	25% 32.4g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	NA	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	150% 57g	39.5% 15g	38g per day for Men 19-50 years
Protein	27% 15g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46.5% 418μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	293% 3.8mg	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	97% 388μg	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	51% 46mg	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	70.7% 10.6mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2025% 2430μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	234% 2342mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	498% 40mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	144% 607mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	18.4% 129mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	44.6% 1517mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Ground Sage Spices have more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6, 29.5 times more Vitamin C and 553.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Ground Sage Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Sage Spices have 19 times more Calcium, 6.6 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese and 2.2 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 12.5 times more Phosphorus and 21.1 times more Selenium than Ground Sage Spices.
• Both Ground Sage Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Sage Spices have 15.2 times more Omega 3, 2.7 times more Carbohydrate and 3.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 4 times more Fat, 64.5 times more Omega 6, 1.8 times more Sugars and 1.9 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 5 oz.
• Both Ground Sage Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.