Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.3% 2.38g	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	0% 0g	1.48% 1.07g	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	% 0.74g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.02g	g per day for Men 19-50 years
Fiber	28% 10.6g	89.2% 34g	38g per day for Men 19-50 years
Protein	36% 20g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30% 0.39mg	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	58.5% 234μg	6.25% 25μg	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	1.22% 1.1mg	0.22% 0.2mg	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	242% 36.3mg	58.8% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	8.7% 87mg	63.2% 632mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	41% 0.37mg	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	53.5% 4.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	2614% 60mg	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	163% 1139mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.27% 9.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Ground Cloves:

• Oil Roasted Sunflower Seed Kernels have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 13.6 times more Vitamin B5, 2 times more Vitamin B6, 9.4 times more Vitamin B9, 5.5 times more Vitamin C and 4.1 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain 45.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Ground Cloves:

• Oil Roasted Sunflower Seed Kernels have 4.9 times more Copper, 11 times more Phosphorus, 10.9 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 7.3 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 28.9 times more Manganese, 2.1 times more Potassium and 92.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 12.9 times more Omega 6, 1.3 times more Sugars and 3.4 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 7.2 times more Omega 3, 2.9 times more Carbohydrate, more Fructose and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.