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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Chervil Spices	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	284% 3.7mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Chervil Spices have 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 Dried Chervil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Dried Chervil Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Chervil Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Copper, 2.5 times more Phosphorus and 2.7 times more Selenium than Dried Chervil Spices.
• Both Dried Chervil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Chervil Spices have 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dried Chervil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 14 oz.
• Both Dried Chervil Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.