Comparing Nutrients in 300 calories Sunflower Seeds VS Dried Dill Weed Spices

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Dried Dill Weed Spices: 119g

Sunflower Seeds have 2.3 times more energy per 100g than Dried Dill Weed Spices. It has very high energy density when compared to other foods. Dried Dill Weed Spices having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Dried Dill Weed Spices?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	51% 66g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	42.4% 16g	38g per day for Men 19-50 years
Protein	19% 10.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	38.6% 347μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	156% 2.03mg	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	29% 117μg	NA	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	0.8% 0.72mg	66% 59.3mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	4% 40mg	212% 2115mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	64.6% 0.58mg	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	33.7% 2.7mg	723% 58mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	204% 4.7mg	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	48.4% 339mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	16.4% 247mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.23% 8.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Dried Dill Weed Spices:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 225.4 times more Vitamin A, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6 and 82.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Dried Dill Weed Spices:

• Dried Sunflower Seed Kernels have 1.6 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 52.8 times more Calcium, 21.4 times more Iron, 3.2 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 11.8 times more Potassium, 53.3 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 5.1 times more Fat and 8.2 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 6.4 times more Carbohydrate, 3.7 times more Fiber and 2.2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Dill Weed Spices have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.