Comparing Nutrients in 1 kilogram Dried Chervil Spices VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	81.7% 2370kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	297% 113g	226% 86g	38g per day for Men 19-50 years
Protein	414% 232g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	326% 2930μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	317% 3.8mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	1035% 13.5mg	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	685% 2740μg	568% 2270μg	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	556% 500mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1346% 13460mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	489% 4.4mg	2000% 18mg	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	3994% 320mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	913% 21mg	848% 19.5mg	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	643% 4500mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	1394% 47400mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	800% 88mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.95% 72g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Chervil Spices have 97.7 times more Vitamin A, 1.9 times more Vitamin B2, 1.2 times more Vitamin B9 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Chervil Spices.
• Both Dried Chervil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Chervil Spices have 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Chervil Spices and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chervil Spices have 2.5 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Chervil Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Dried Chervil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.