Comparing Nutrients in 1 kilogram Dried Chives VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Chives	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	107% 3110kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	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	689% 262g	303% 115g	38g per day for Men 19-50 years
Protein	379% 212g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3794% 34150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	422% 21mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1535% 20mg	619% 8.05mg	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	270% 1080μg	595% 2380μg	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	7333% 6600mg	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	813% 8130mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	2038% 18.3mg	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	2500% 200mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	1524% 6400mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	919% 21mg	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	740% 5180mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	871% 29600mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	NA	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	465% 51.2mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chives VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Chives versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Chives vs Toasted Sunflower Seeds:

• 1 kilogram of Dried Chives has more Vitamin A, 2.8 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 471.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Freeze-dried Chives.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Freeze-dried Chives as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Chives vs Toasted Sunflower Seeds:

• 1 kilogram of Dried Chives has 14.3 times more Calcium, 2.9 times more Iron, 5 times more Magnesium, 6 times more Potassium and 23.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.7 times more Copper, 1.6 times more Manganese and 2.2 times more Phosphorus than Freeze-dried Chives.
• Both Dried Chives and Toasted Sunflower Seeds contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Chives has 3.1 times more Carbohydrate, 2.3 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Energy, 16.2 times more Fat, 10.1 times more Saturated Fat and 28.9 times more Omega 6 than Freeze-dried Chives.
• Both Dried Chives and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.