Comparing Nutrients in 100 calories Ground Sage VS Roasted Sunflower Seeds

Weight per 100 calories

• Ground Sage: 31.7g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Ground Sage Spices, which is very high in comparison to other foods. Ground Sage having high energy density.

Which food has more nutrients per 100 calories - Ground Sage or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ground Sage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.05g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.65% 0.47g	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	33.7% 12.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	6.03% 3.37g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.7% 0.85mg	10.6% 0.14mg	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	21.7% 87μg	10% 40.7μg	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	11.4% 10.3mg	0.27% 0.24mg	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	16% 2.37mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	454% 544μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.4% 524mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	35% 0.31mg	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	112% 8.93mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	15.8% 0.36mg	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	4.13% 29mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.17μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.5mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Ground Sage vs Roasted Sunflower Seeds:

• Ground Sage Spices have more Vitamin A, 13.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 6.2 times more Vitamin B6, 2.1 times more Vitamin B9, 42.8 times more Vitamin C and 1173.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Ground Sage vs Roasted Sunflower Seeds:

• Ground Sage Spices have 43.6 times more Calcium, 13.7 times more Iron, 6.1 times more Magnesium, 2.7 times more Manganese, 2.3 times more Potassium and 1.6 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 6.9 times more Phosphorus and 11.6 times more Selenium than Ground Sage Spices.

Comparison of macro-nutrients per 100 calories:

• Ground Sage Spices have 2.5 times more Saturated Fat, 32.9 times more Omega 3, 4.7 times more Carbohydrate and 6.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat and 33.5 times more Omega 6 than Ground Sage Spices.
• Both Ground Sage Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Ground Sage Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.