Comparing Nutrients in 7 ounces Ground Allspice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Allspice	6%	20%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Allspice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 522kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	44% 14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	113% 43g	55.4% 21g	38g per day for Men 19-50 years
Protein	21.6% 12g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Ground Allspice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	121% 1.57mg	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	18% 71.4μg	116% 464μg	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	86.4% 77.8mg	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Allspice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1312mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	398% 3.58mg	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	175% 14mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	254% 5.84mg	179% 4.13mg	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	32% 224mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	61% 2072mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Ground Allspice Spices have more Vitamin A and 35.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Ground Allspice Spices.
• Both Ground Allspice Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Ground Allspice Spices have 7.6 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 2.2 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 10.1 times more Phosphorus, 29 times more Selenium and 5.2 times more Zinc than Ground Allspice Spices.
• Both Ground Allspice Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Allspice Spices have 3.2 times more Carbohydrate and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 5.9 times more Fat, 2.8 times more Saturated Fat, 14.9 times more Omega 6 and 3.3 times more Protein than Ground Allspice Spices.
• Both Ground Allspice Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Ground Allspice Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.