Comparing Nutrients in 14 ounces Dill Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.7% 1211kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	59.5% 57.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	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	220% 83.7g	111% 42g	38g per day for Men 19-50 years
Protein	113% 63.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	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	76.3% 0.99mg	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	9.92% 39.7μg	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	93% 83.3mg	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

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	602% 6017mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	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	810% 65mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	242% 1016mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	316% 7.28mg	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	157% 1099mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	138% 4707mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	188% 20.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Seed vs Oil Roasted Sunflower Seeds:

• Dill Seed Spices have 1.3 times more Vitamin B1 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 3.2 times more Vitamin B6 and 23.4 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Dill Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dill Seed vs Oil Roasted Sunflower Seeds:

• Dill Seed Spices have 17.4 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 2.5 times more Potassium and 6.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 4.1 times more Phosphorus and 6.5 times more Selenium than Dill Seed Spices.
• Both Dill Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dill Seed Spices have 1.9 times more Omega 3, 2.4 times more Carbohydrate and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 3.5 times more Fat, 9.7 times more Saturated Fat, 35.6 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.