Comparing Nutrients in 1 pound Dried Chives VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Chives	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.6% 1411kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	313% 119g	132% 50.3g	38g per day for Men 19-50 years
Protein	172% 96g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1721% 15490μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.57mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	696% 9.05mg	281% 3.65mg	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	122% 490μg	269% 1075μg	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	3326% 2994mg	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	369% 3688mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	922% 8.3mg	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	1134% 91mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	691% 2903mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	266% 6.12mg	416% 9.57mg	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	336% 2350mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	395% 13426mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	211% 23.2mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Freeze-dried Chives have more Vitamin A, 8.5 times more Vitamin B1, 6.1 times more Vitamin B2, 2.5 times more Vitamin B6 and 471.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Freeze-dried Chives as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Chives vs Roasted Sunflower Seeds:

• Freeze-dried Chives have 11.6 times more Calcium, 5.3 times more Iron, 5 times more Magnesium, 3.5 times more Potassium and 23.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 1.6 times more Manganese, 2.2 times more Phosphorus and 8.4 times more Selenium than Freeze-dried Chives.
• Both Freeze-dried Chives and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Chives have 2.7 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 14.2 times more Fat, 8.8 times more Saturated Fat and 25.3 times more Omega 6 than Freeze-dried Chives.
• Both Freeze-dried Chives and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Protein per 1 lb.
• Both Freeze-dried Chives as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.