Comparing Nutrients in 1 pound Dill Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dill Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	47.7% 1383kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.35g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	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	252% 96g	103% 39g	38g per day for Men 19-50 years
Protein	129% 72.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	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	87.2% 1.13mg	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	11.3% 45.4μg	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	106% 95mg	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

	Dill Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	688% 6876mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	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	926% 74mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	276% 1161mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	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	179% 1256mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	158% 5380mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	214% 23.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dill Seed vs Sunflower Seeds:

• Dill Seed Spices have 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 5.4 times more Vitamin B6 and 22.7 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dill Seed vs Sunflower Seeds:

• Dill Seed Spices have 19.4 times more Calcium, 3.1 times more Iron, 1.8 times more Potassium and 2.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus and 4.4 times more Selenium than Dill Seed Spices.
• Both Dill Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dill Seed Spices have 2.5 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 3.5 times more Fat, 6.1 times more Saturated Fat, 24 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.