Comparing Nutrients in 7 ounces Ground Ginger VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 665kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	16% 5.16g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	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	109% 142g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	9.28% 6.73g	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	4.87% 3.53g	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	% 2.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4.96g	g per day for Men 19-50 years
Fiber	73.6% 28g	45% 17g	38g per day for Men 19-50 years
Protein	32% 18g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	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	6.45% 25.8μg	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	1.54% 1.4mg	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	0% 0mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	491% 39.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	2873% 66mg	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	47.6% 333mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 32.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 17.5 times more Vitamin B9, 2 times more Vitamin C and more Vitamin E than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Ground Ginger Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Ground Ginger Spices have 1.5 times more Calcium, 3.8 times more Iron, 17.1 times more Manganese, 2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus and 1.4 times more Zinc than Ground Ginger Spices.
• Both Ground Ginger Spices and Dried Sunflower Seed Kernels have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Ginger Spices have 3.7 times more Omega 3, 3.6 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 12.1 times more Fat, 1.7 times more Saturated Fat, 32.6 times more Omega 6 and 2.3 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.