Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Energy	40% 1155kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	109% 142g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 0.4g	g per day for Men 19-50 years
Fiber	58% 22g	73.6% 28g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Ginger	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.53% 19.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 14.8 times more Vitamin B5, 1.3 times more Vitamin B6, 18.2 times more Vitamin B9, 2 times more Vitamin C, more Vitamin E and 3.4 times more Vitamin K than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Copper, 6.9 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.6 times more Calcium, 5.2 times more Iron, 1.7 times more Magnesium, 15.8 times more Manganese, 1.6 times more Potassium and 9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 11.7 times more Fat, 2 times more Saturated Fat, 46.4 times more Omega 6 and 2.2 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 3.2 times more Omega 3, 3 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Ginger Spices have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.