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

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Sage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.6% 625kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	43.6% 14g	44% 14g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	210% 80g	55.4% 21g	38g per day for Men 19-50 years
Protein	37.7% 21g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	65% 585μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	136% 544μg	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	71.4% 64.3mg	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	99% 15mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	328% 3278mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	698% 56mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	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	25.8% 181mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	84.8% 9.33mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Sage VS Oil Roasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Ground Sage have more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6, 29.5 times more Vitamin C and 553.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Sage Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ground Sage vs Oil Roasted Sunflower Seeds:

• 7 ounces of Ground Sage have 19 times more Calcium, 6.6 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese and 2.2 times more Potassium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 12.5 times more Phosphorus and 21.1 times more Selenium than Ground Sage Spices.
• Both Ground Sage and Oil Roasted Sunflower Seeds contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Sage have 15.2 times more Omega 3, 2.7 times more Carbohydrate and 3.8 times more Fiber than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 4 times more Fat, 64.5 times more Omega 6, 1.8 times more Sugars and 1.9 times more Protein than Ground Sage Spices.
• Both Ground Sage and Oil Roasted Sunflower Seeds offer comparable quantities of Saturated Fat per seven ounces.