Comparing Nutrients in 1 pound 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	37% 1075kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	135% 51.3g	103% 39g	38g per day for Men 19-50 years
Protein	188% 105g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	148% 1329μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	324% 4.2mg	469% 6.1mg	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	311% 1243μg	257% 1030μg	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	252% 227mg	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	1064% 160mg	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	611% 6105mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	907% 8.16mg	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	1812% 145mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	414% 9.53mg	385% 8.85mg	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	292% 2041mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	632% 21500mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	363% 40mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Dried Chervil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.