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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	81% 2350kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	799% 136g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	170% 222g	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	142% 54g	38g per day for Men 19-50 years
Protein	142% 79.6g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Dill Weed 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	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	69.6% 11mg	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	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	232% 929μg	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	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 Dill Weed Spices	Recommended Dietary Allowance
Calcium	34.5% 345mg	708% 7081mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	2420% 194mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	308% 2155mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	386% 13129mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.78% 29g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B6 and 45.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Dill Weed Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Dill Weed Spices:

• Oil Roasted Sunflower Seed Kernels have 3.7 times more Copper, 2.1 times more Phosphorus and 1.6 times more Zinc than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 20.5 times more Calcium, 11.4 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 6.8 times more Potassium and 69.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Energy, 11.8 times more Fat and 30.2 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 2.4 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Dill Weed Spices have similar amounts of Protein per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.