Comparing Nutrients in 7 ounces Sunflower Seeds VS Ground Sage

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Energy	40% 1159kcal	21.6% 625kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	6.2% 1.05g	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	93% 121g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.7% 3.4g	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	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	210% 80g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	411% 5.34mg	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	136% 544μg	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	71.4% 64.3mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2835% 3402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Calcium	15.5% 155mg	328% 3278mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	167% 1.5mg	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	698% 56mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	270% 6.2mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	62.5% 2123mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	84.8% 9.33mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.43% 15.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.7 times more Vitamin E than Ground Sage Spices.
• While Ground Sage Spices contain 98.3 times more Vitamin A, 2 times more Vitamin B6, 23.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Sage Spices have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 2.4 times more Copper, 7.3 times more Phosphorus and 14.3 times more Selenium than Ground Sage Spices.
• While Ground Sage Spices contain 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.
• Both Dried Sunflower Seed Kernels and Ground Sage Spices have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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