Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Dried Chives

Weight per 100 calories

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

Oil Roasted 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 - Oil Roasted Sunflower Seeds or Dried Chives?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Chives	23%	8%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	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	2.97% 3.87g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	22% 8.42g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1098μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	9.04% 0.72mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	23.8% 167mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.017% 0.64g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Vitamin B5 than Freeze-dried Chives.
• While Freeze-dried Chives contain more Vitamin A, 5.4 times more Vitamin B1, 10.2 times more Vitamin B2, 2.7 times more Vitamin B3, 4.8 times more Vitamin B6 and 1142.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Vitamin B9 per 100 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Chives:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Copper and 4.4 times more Selenium than Freeze-dried Chives.
• While Freeze-dried Chives contain 17.8 times more Calcium, 8.9 times more Iron, 9.6 times more Magnesium, 11.7 times more Potassium, 44.4 times more Sodium and 1.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 7.7 times more Fat, 6.3 times more Saturated Fat and 13.9 times more Omega 6 than Freeze-dried Chives.
• While Freeze-dried Chives contain 1.7 times more Omega 3, 5.3 times more Carbohydrate, 4.7 times more Fiber and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.