Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	80% 2318kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	170% 222g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	142% 54g	38g per day for Men 19-50 years
Protein	147% 82.5g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	522% 6.8mg	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	225% 901μg	NA	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	6.17% 5.56mg	220% 198mg	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	931% 140mg	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 Dill Weed Spices	Recommended Dietary Allowance
Calcium	31% 310mg	708% 7081mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	216% 1.94mg	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	260% 21mg	2420% 194mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	682% 15.7mg	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	374% 2619mg	308% 2155mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	386% 13129mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Dried Dill Weed Spices:

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 97.7 times more Vitamin A, 1.3 times more Vitamin B6 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dried Dill Weed Spices:

• Dried Sunflower Seed Kernels have 3.7 times more Copper, 1.2 times more Phosphorus and 1.5 times more Zinc than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 22.9 times more Calcium, 9.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 5.1 times more Potassium and 23.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 11.8 times more Fat and 19 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 2.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Dill Weed Spices have similar amounts of Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.