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

Macros Ratio

	Protein	Fat	Carbs
Dried Chervil Spices	29%	11%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Chervil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.4% 941kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	116% 44g	38g per day for Men 19-50 years
Protein	164% 92g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	284% 3.7mg	245% 3.2mg	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	272% 1087μg	235% 941μg	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	220% 198mg	6.17% 5.56mg	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	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chervil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	534% 5342mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	807% 7.26mg	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	1585% 127mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	364% 8.37mg	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	255% 1786mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	553% 18813mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	22% 329mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dried Chervil Spices have more Vitamin A, 3.6 times more Vitamin B1, 2.8 times more Vitamin B2 and 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3 than Dried Chervil Spices.
• Both Dried Chervil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Dried Chervil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Chervil Spices have 19.2 times more Calcium, 8.4 times more Iron, 5.6 times more Potassium, 27.7 times more Sodium and 1.7 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 2.6 times more Phosphorus and 2.7 times more Selenium than Dried Chervil Spices.
• Both Dried Chervil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Chervil Spices have 2 times more Carbohydrate and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 12.8 times more Fat, 30.9 times more Saturated Fat, more Omega 3 and 18.2 times more Omega 6 than Dried Chervil Spices.
• Both Dried Chervil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Dried Chervil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.