Comparing Nutrients in 7 ounces Ground Mace VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.5% 943kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	37% 12g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	50.3% 8.55g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	60% 23g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	37.7% 151μg	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	46.3% 41.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 500mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	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	345% 27.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	31% 218mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Ground Mace 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 Mace vs Toasted Sunflower Seeds:

• 7 ounces of Ground Mace have more Vitamin A, 1.6 times more Vitamin B2 and 15 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B3, 5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Mace Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Ground Mace have 4.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium and 26.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Manganese, 10.5 times more Phosphorus and 2.3 times more Zinc than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Mace have 1.6 times more Saturated Fat, 2.5 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 1.8 times more Fat, 8.7 times more Omega 6 and 2.6 times more Protein than Ground Mace Spices.
• Both Ground Mace and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per seven ounces.