Comparing Nutrients in 7 ounces Ground Cloves VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Cloves	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 544kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	72.6% 1.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	7.17% 5.2g	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	2.93% 2.12g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	% 4.96g	g per day for Men 19-50 years
Fiber	177% 67.3g	45% 17g	38g per day for Men 19-50 years
Protein	21% 12g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	205% 2.67mg	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	12.4% 49.6μg	113% 450μg	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	0.44% 0.4mg	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	117% 17.5mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	234% 281μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	125% 1254mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	397% 3.57mg	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	293% 23.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	122% 514mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	5188% 119mg	168% 3.87mg	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	29.5% 206mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 9.1 times more Vitamin B9, 7 times more Vitamin C and 4 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Cloves vs Sunflower Seeds:

• Ground Cloves Spices have 8.1 times more Calcium, 2.3 times more Iron, 30.8 times more Manganese, 1.6 times more Potassium and 30.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 1.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.

Comparison of macro-nutrients per 7 ounces:

• Ground Cloves Spices have 9.8 times more Omega 3, 3.3 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 4 times more Fat, 8.7 times more Omega 6 and 3.5 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Sugars per 7 oz.
• Both Ground Cloves Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.