Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Chervil Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Chervil Spices	29%	11%	60%

Macro Nutrients

	Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Energy	201% 5840kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	40.2% 39g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	378% 491g	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	297% 113g	38g per day for Men 19-50 years
Protein	371% 208g	414% 232g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	715% 9.3mg	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	685% 2740μg	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	556% 500mg	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 Chervil Spices	Recommended Dietary Allowance
Calcium	78% 780mg	1346% 13460mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	489% 4.4mg	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	3994% 320mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	913% 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	943% 6600mg	643% 4500mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	1394% 47400mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	533% 293μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	800% 88mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.95% 72g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Chervil Spices.
• While Dried Chervil Spices contain 97.7 times more Vitamin A, 1.9 times more Vitamin B2 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Chervil Spices have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Dried Chervil Spices:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Selenium than Dried Chervil Spices.
• While Dried Chervil Spices contain 17.3 times more Calcium, 6.1 times more Iron, 7.3 times more Potassium, 9.2 times more Sodium and 1.8 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Chervil Spices have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.5 times more Energy, 13.2 times more Fat, 26.4 times more Saturated Fat, more Omega 3 and 12.8 times more Omega 6 than Dried Chervil Spices.
• While Dried Chervil Spices contain 2.5 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Chervil Spices have similar amounts of Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Chervil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.