Comparing Nutrients in 14 ounces Dried Tarragon VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Tarragon	26%	18%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Tarragon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.4% 1171kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.47g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	733% 11.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	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	77.3% 29.4g	111% 42g	38g per day for Men 19-50 years
Protein	161% 90g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Tarragon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	93% 833μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	409% 5.3mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	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	736% 9.57mg	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 Tarragon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	452% 4521mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	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	1602% 128mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1375% 31.6mg	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	177% 1242mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	353% 11986mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices have more Vitamin A, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 3 times more Vitamin B6 and 45.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1 than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Tarragon 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 Tarragon vs Oil Roasted Sunflower Seeds:

• Dried Tarragon Spices have 13.1 times more Calcium, 7.5 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 6.3 times more Potassium and 20.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Copper, 3.6 times more Phosphorus, 17.8 times more Selenium and 1.3 times more Zinc than Dried Tarragon Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Tarragon Spices have 36.5 times more Omega 3 and 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 7.1 times more Fat, 3.8 times more Saturated Fat, 46.1 times more Omega 6 and 1.4 times more Fiber than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Dried Tarragon Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.