Comparing Nutrients in 500 calories Dried Chervil Spices VS Sunflower Seeds

Weight per 500 calories

• Dried Chervil Spices: 211g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.5 times more energy per unit of mass than Dried Chervil Spices, which is very high in comparison to other foods. Dried Chervil Spices having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Chervil Spices	29%	11%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	62.7% 24g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	87.4% 49g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.2% 11.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	88.6% 1.15mg	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	145% 578μg	48.6% 194μg	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	117% 105mg	1.33% 1.2mg	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	201% 30mg	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 Chervil Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	284% 2840mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	171% 1.54mg	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	843% 67.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	72.6% 1.67mg	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	136% 949mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	294% 10000mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	112% 62μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Chervil Spices have 240.7 times more Vitamin A, 4.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3 times more Vitamin B9 and 88 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1 than Dried Chervil Spices.
• Both Dried Chervil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Chervil Spices have 42.5 times more Calcium, 15 times more Iron, 2.7 times more Manganese, 1.7 times more Phosphorus, 18.1 times more Potassium, 1.4 times more Selenium, 22.7 times more Sodium and 4.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper than Dried Chervil Spices.
• Both Dried Chervil Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Chervil Spices have 6 times more Carbohydrate, 3.2 times more Fiber and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Fat, 10.7 times more Saturated Fat and 5.2 times more Omega 6 than Dried Chervil Spices.
• Both Dried Chervil Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Dried Chervil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.