Comparing Nutrients in 7 ounces Ground Turmeric VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.4% 619kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	102% 133g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	8.8% 6.37g	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	1.23% 0.89g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 4.72g	% 4.96g	g per day for Men 19-50 years
Fiber	119% 45g	45% 17g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	9.92% 39.7μg	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	58.6% 8.8mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.3% 333mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	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	1364% 109mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	1708% 39.3mg	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	84.8% 593mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	121% 4128mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	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	81% 8.93mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Ground Turmeric Spice has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.1 times more Vitamin B5, 12.6 times more Vitamin B6, 11.4 times more Vitamin B9, 2 times more Vitamin C and 7.9 times more Vitamin E than Ground Turmeric Spice.
• Both Ground Turmeric Spice 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 Turmeric vs Sunflower Seeds:

• Ground Turmeric Spice has 2.2 times more Calcium, 10.5 times more Iron, 10.2 times more Manganese, 3.2 times more Potassium and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus and 8.5 times more Selenium than Ground Turmeric Spice.
• Both Ground Turmeric Spice and Dried Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Turmeric Spice has 1.4 times more Omega 3, 3.4 times more Carbohydrate, 1.2 times more Sugars and 2.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 15.8 times more Fat, 2.4 times more Saturated Fat, 34.3 times more Omega 6 and 2.1 times more Protein than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.