Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Chives	23%	8%	69%

Macro Nutrients

	Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Energy	201% 5840kcal	107% 3110kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	495% 643g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	689% 262g	38g per day for Men 19-50 years
Protein	371% 208g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3794% 34150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	422% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1535% 20mg	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	568% 2270μg	270% 1080μg	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	15.6% 14mg	7333% 6600mg	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	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Calcium	78% 780mg	813% 8130mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	762% 6.86mg	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	656% 52.5mg	2500% 200mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	1524% 6400mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	587% 13.5mg	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	943% 6600mg	740% 5180mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	871% 29600mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	465% 51.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Freeze-dried Chives.
• While Freeze-dried Chives contain 1138.3 times more Vitamin A, 4.2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 471.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 2.6 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus and 5.6 times more Selenium than Freeze-dried Chives.
• While Freeze-dried Chives contain 10.4 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 4.6 times more Potassium and 7.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 14.7 times more Fat, 7.5 times more Saturated Fat and 17.8 times more Omega 6 than Freeze-dried Chives.
• While Freeze-dried Chives contain 3.2 times more Carbohydrate and 3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Chives have similar amounts of Omega 3 and Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.