Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Ground Sage

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Sage	11%	29%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Energy	40% 1155kcal	21.6% 625kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	93% 121g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	210% 80g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2835% 3402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Calcium	14% 139mg	328% 3278mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	698% 56mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	62.5% 2123mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	84.8% 9.33mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.43% 15.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3 and 3.5 times more Vitamin E than Ground Sage Spices.
• While Ground Sage Spices contain more Vitamin A, 7.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B6, 23.1 times more Vitamin C and 635 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Sage Spices have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Copper, 12.7 times more Phosphorus and 21.4 times more Selenium than Ground Sage Spices.
• While Ground Sage Spices contain 23.6 times more Calcium, 7.4 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese and 1.3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Sage Spices have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 3.9 times more Fat, 61.9 times more Omega 6, 1.6 times more Sugars and 1.8 times more Protein than Ground Sage Spices.
• While Ground Sage Spices contain 1.3 times more Saturated Fat, 17.8 times more Omega 3, 2.5 times more Carbohydrate and 3.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Sage Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.