Comparing Nutrients in 1 pound Dried Tarragon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Tarragon	26%	18%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Tarragon	Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1338kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.53g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	838% 13.4g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.37g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	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	88.3% 33.6g	103% 39g	38g per day for Men 19-50 years
Protein	184% 103g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Tarragon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	106% 953μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	467% 6.07mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.6mg	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	841% 11mg	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 Tarragon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	517% 5166mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	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	1831% 147mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	375% 1574mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1571% 36mg	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	203% 1420mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	403% 13698mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices have 70 times more Vitamin A, 3.8 times more Vitamin B2, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1 than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Dried Tarragon 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 Tarragon vs Sunflower Seeds:

• Dried Tarragon Spices have 14.6 times more Calcium, 6.2 times more Iron, 4.1 times more Manganese, 4.7 times more Potassium and 6.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 2.1 times more Phosphorus, 12 times more Selenium and 1.3 times more Zinc than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Tarragon Spices have 49.3 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 7.1 times more Fat, 2.4 times more Saturated Fat and 31.1 times more Omega 6 than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Dried Sunflower Seed Kernels have similar amounts of Fiber and Protein per 1 lb.
• Both Dried Tarragon Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.