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

Weight per 300 calories

• Dried Dill Weed Spices: 119g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more energy per unit of mass than Dried Dill Weed Spices, which is very high in comparison to other foods. Dried Dill Weed Spices having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Dill Weed Spices	23%	11%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Dill Weed Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	42.4% 16g	15% 5.72g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Dried Dill Weed Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	38.6% 347μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	32% 0.41mg	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	NA	30.5% 122μg	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	66% 59.3mg	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Dill Weed Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	212% 2115mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	105% 0.94mg	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	723% 58mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	47.3% 1.1mg	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	92% 644mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	16.4% 247mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.23% 8.66g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Dried Dill Weed Spices have more Vitamin A, 9.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4.9 times more Vitamin B6 and 82.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dried Dill Weed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Dill Weed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Dill Weed Spices have 58.6 times more Calcium, 29.5 times more Iron, 8 times more Magnesium, 4.3 times more Manganese, 9 times more Potassium, 159.5 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Dill Weed Spices have 5.3 times more Carbohydrate, 2.8 times more Fiber and 2.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Fat and 9.7 times more Saturated Fat than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Dried Dill Weed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.