Comparing Nutrients in 7 ounces Sunflower Seeds VS Ground Ginger

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Energy	40% 1159kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	109% 142g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	9.28% 6.73g	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	4.87% 3.53g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.4g	g per day for Men 19-50 years
Fiber	45% 17g	73.6% 28g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	96% 1.24mg	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	113% 450μg	6.45% 25.8μg	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	3.1% 2.78mg	1.54% 1.4mg	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	465% 69.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Calcium	15.5% 155mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	106% 0.95mg	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	130% 10.4mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	2873% 66mg	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	187% 1310mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Ground Ginger:

• Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels and Ground Ginger Spices have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Ground Ginger:

• Dried Sunflower Seed Kernels have 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.
• While Ground Ginger Spices contain 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.
• Both Dried Sunflower Seed Kernels and Ground Ginger Spices have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Ground Ginger Spices contain 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.
• Both Dried Sunflower Seed Kernels as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.