Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Dried Chervil Spices

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Dried Chervil Spices: 211g

Roasted Sunflower Seeds have 2.5 times more energy per 100g than Dried Chervil Spices. It has very high energy density when compared to other foods. Dried Chervil Spices having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dried Chervil Spices?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Chervil Spices	29%	11%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	8.5% 8.23g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	79.7% 104g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	62.7% 24g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	87.4% 49g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	71.2% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	151% 1.96mg	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	51% 204μg	145% 578μg	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	1.34% 1.2mg	117% 105mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Chervil Spices	Recommended Dietary Allowance
Calcium	6% 60mg	284% 2840mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	103% 0.93mg	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	41% 3.26mg	843% 67.4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	65.3% 274mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	193% 4.43mg	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	142% 992mg	136% 949mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	112% 62μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Dried Chervil Spices:

• Dried Chervil Spices contain more Vitamin A, 8.8 times more Vitamin B1, 6.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 87.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Chervil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Dried Chervil Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Copper than Dried Chervil Spices.
• While Dried Chervil Spices contain 47.2 times more Calcium, 20.6 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 13.7 times more Potassium, 67.9 times more Sodium and 4.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Chervil Spices have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.2 times more Fat, 12.6 times more Saturated Fat and 7.4 times more Omega 6 than Dried Chervil Spices.
• While Dried Chervil Spices contain 5 times more Carbohydrate, 2.5 times more Fiber and 2.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Chervil Spices have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Chervil Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.