Comparing Nutrients in 1 kilogram Dried Chervil Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chervil Spices	29%	11%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Chervil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	81.7% 2370kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	297% 113g	292% 111g	38g per day for Men 19-50 years
Protein	414% 232g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	326% 2930μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	317% 3.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chervil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1346% 13460mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	489% 4.4mg	2033% 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	3994% 320mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	913% 21mg	917% 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	643% 4500mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	1394% 47400mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	800% 88mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.95% 72g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Chervil Spices have more Vitamin A, 3.6 times more Vitamin B1, 2.8 times more Vitamin B2 and 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3 than Dried Chervil Spices.
• Both Dried Chervil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dried Chervil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Chervil Spices have 19.2 times more Calcium, 8.4 times more Iron, 5.6 times more Potassium, 27.7 times more Sodium and 1.7 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 2.6 times more Phosphorus and 2.7 times more Selenium than Dried Chervil Spices.
• Both Dried Chervil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chervil Spices have 2 times more Carbohydrate and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 12.8 times more Fat, 30.9 times more Saturated Fat, more Omega 3 and 18.2 times more Omega 6 than Dried Chervil Spices.
• Both Dried Chervil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Dried Chervil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.