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

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Cloves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 544kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	72.6% 1.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	2.93% 2.12g	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	% 2.26g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 4.7g	g per day for Men 19-50 years
Fiber	177% 67.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	21% 12g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	12.4% 49.6μg	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	0.44% 0.4mg	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	117% 17.5mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	234% 281μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	125% 1254mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	293% 23.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	122% 514mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	5188% 119mg	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	29.5% 206mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have 45.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 13.6 times more Vitamin B5, 2 times more Vitamin B6, 9.4 times more Vitamin B9, 5.5 times more Vitamin C and 4.1 times more Vitamin E than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Ground Cloves Spices have 7.3 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 28.9 times more Manganese, 2.1 times more Potassium and 92.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Copper, 11 times more Phosphorus, 10.9 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.

Comparison of macro-nutrients per 7 ounces:

• Ground Cloves Spices have 7.2 times more Omega 3, 2.9 times more Carbohydrate, more Fructose and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 12.9 times more Omega 6, 1.3 times more Sugars and 3.4 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.