Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Ground Sage

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ground Sage	11%	29%	60%

Macro Nutrients

	Toasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Energy	42.4% 1228kcal	21.6% 625kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	210% 80g	38g per day for Men 19-50 years
Protein	61% 34g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2835% 3402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Calcium	11.3% 113mg	328% 3278mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	62.5% 2123mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	84.8% 9.33mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Ground Sage per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Ground Sage to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Ground Sage Spices contain more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.3 times more Vitamin B6 and 23.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Ground Sage provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 2.4 times more Copper and 12.7 times more Phosphorus than Ground Sage.
• While 7 oz of Ground Sage Spices contain 29 times more Calcium, 4.1 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese and 2.2 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Ground Sage contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2 times more Energy, 4.5 times more Fat, 70.5 times more Omega 6 and 1.6 times more Protein than Ground Sage.
• While 7 oz of Ground Sage Spices contain 15.6 times more Omega 3, 2.9 times more Carbohydrate and 3.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Ground Sage offer comparable quantities of Saturated Fat per seven ounces.