Comparing Nutrients in 7 ounces Ground Cinnamon VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 490kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	31.4% 41g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	NA	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	3.04% 2.2g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	277% 105g	60% 23g	38g per day for Men 19-50 years
Protein	14% 7.9g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	123% 1.6mg	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	2.98% 12μg	118% 472μg	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	8.38% 7.54mg	3.1% 2.78mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.6% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	199% 1988mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	404% 3.64mg	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	206% 16.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	182% 4.2mg	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	18% 127mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.054% 2g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Ground Cinnamon have 2.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B1, 7 times more Vitamin B2, 3.2 times more Vitamin B3, 19.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 39.7 times more Vitamin B9 than Ground Cinnamon Spices.
• 7 ounces of Ground Cinnamon have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Ground Cinnamon Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Ground Cinnamon have 17.6 times more Calcium, 1.2 times more Iron and 8.3 times more Manganese than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Copper, 2.2 times more Magnesium, 18.1 times more Phosphorus and 2.9 times more Zinc than Ground Cinnamon Spices.
• Both Ground Cinnamon and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Cinnamon have 3.9 times more Carbohydrate and 4.6 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 45.8 times more Fat, 17.3 times more Saturated Fat, 7.2 times more Omega 3, 849.8 times more Omega 6 and 4.3 times more Protein than Ground Cinnamon Spices.
• 7 ounces of Ground Cinnamon provide inadequate amounts of Omega 3 and Omega 6