Comparing Nutrients in 100 grams Ground Sage VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Sage	Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 315kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.03g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	106% 40.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32.8% 295μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.7mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	103% 1.35mg	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	68.5% 274μg	56.8% 227μg	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	36% 32.4mg	1.56% 1.4mg	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	50% 7.5mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1429% 1715μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Sunflower Seeds	Recommended Dietary Allowance
Calcium	165% 1652mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	200% 1.8mg	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	352% 28mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	102% 428mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	84.8% 1.95mg	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	13% 91mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Ground Sage Spices have 98.3 times more Vitamin A, 2 times more Vitamin B6, 1.2 times more Vitamin B9, 23.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.7 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Ground Sage Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Sage vs Sunflower Seeds:

• Ground Sage Spices have 21.2 times more Calcium, 5.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.7 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 7.3 times more Phosphorus and 14.3 times more Selenium than Ground Sage Spices.
• Both Ground Sage Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Ground Sage Spices have 1.6 times more Saturated Fat, 20.5 times more Omega 3, 3 times more Carbohydrate and 4.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 4 times more Fat, 43.5 times more Omega 6, 1.5 times more Sugars and 2 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.