Comparing Nutrients in 100 calories Sunflower Seeds VS Dried Chives

Weight per 100 calories

• Sunflower Seeds: 17g
• Dried Chives: 32.2g

Sunflower Seeds have 1.9 times more energy per 100g than Dried Chives. It has very high energy density when compared to other foods. Freeze-dried Chives having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Dried Chives?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Chives	23%	8%	69%

Macro Nutrients

	Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	NA	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	22% 8.42g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	122% 1098μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	49.4% 0.64mg	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	9.7% 39μg	8.7% 34.7μg	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	0.27% 0.24mg	236% 212mg	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	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	24.5% 0.22mg	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	11.2% 0.9mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	19% 0.43mg	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	16% 113mg	23.8% 167mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Dried Chives:

• Freeze-dried Chives contain 2137.6 times more Vitamin A, 7.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 885.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Dried Chives:

• Dried Sunflower Seed Kernels have 1.4 times more Copper and 3 times more Selenium than Freeze-dried Chives.
• While Freeze-dried Chives contain 19.6 times more Calcium, 7.2 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 8.6 times more Potassium, 14.6 times more Sodium and 1.9 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 7.8 times more Fat, 4 times more Saturated Fat and 9.5 times more Omega 6 than Freeze-dried Chives.
• While Freeze-dried Chives contain 2.3 times more Omega 3, 6 times more Carbohydrate, 5.7 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.