Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	201% 5820kcal	87.2% 2530kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	429% 558g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	358% 136g	38g per day for Men 19-50 years
Protein	345% 193g	356% 200g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	348% 4.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	1315% 17mg	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	593% 2370μg	NA	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	70% 700mg	1784% 17840mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	544% 4.9mg	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	475% 38mg	6098% 488mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1074% 4510mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1717% 39.5mg	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	1650% 11550mg	776% 5430mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	973% 33080mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	300% 33mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Dried Dill Weed Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 3.9 times more Vitamin B1, 2.1 times more Vitamin B6 and 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Dill Weed Spices have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Dried Dill Weed Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Copper, 2.1 times more Phosphorus and 1.6 times more Zinc than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 25.5 times more Calcium, 12.8 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 3.9 times more Potassium and 69.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Energy, 11.4 times more Fat and 22.3 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 2.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Dill Weed Spices have similar amounts of Fiber and Protein per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.