Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Dried Chervil Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Chervil Spices	29%	11%	60%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Energy	81% 2350kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	150% 195g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	118% 45g	38g per day for Men 19-50 years
Protein	142% 79.6g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	284% 3.7mg	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	232% 929μg	272% 1087μg	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	4.85% 4.37mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Calcium	34.5% 345mg	534% 5342mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	194% 1.75mg	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	212% 17mg	1585% 127mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	362% 8.33mg	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	646% 4521mg	255% 1786mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	553% 18813mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	318% 35mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.77% 28.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Dried Chervil Spices:

• Dried Chervil Spices contain more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 45.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Chervil Spices have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Dried Chervil Spices:

• Oil Roasted Sunflower Seed Kernels have 4.1 times more Copper, 2.5 times more Phosphorus and 2.7 times more Selenium than Dried Chervil Spices.
• While Dried Chervil Spices contain 15.5 times more Calcium, 7.5 times more Iron, 9.8 times more Potassium, 27.7 times more Sodium and 1.7 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Chervil Spices have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Energy, 13.2 times more Fat, 41.8 times more Saturated Fat, more Omega 3 and 19 times more Omega 6 than Dried Chervil Spices.
• While Dried Chervil Spices contain 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Chervil Spices have similar amounts of Fiber and Protein per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Chervil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.