Comparing Nutrients in 5 ounces Dried Chives VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Chives	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.2% 441kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	98% 37g	39.5% 15g	38g per day for Men 19-50 years
Protein	53.7% 30g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	538% 4841μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.36mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	86.4% 1.12mg	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	38.3% 153μg	83% 332μg	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	1039% 936mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	115% 1152mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	284% 2.56mg	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	354% 28.3mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	216% 907mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	128% 2.95mg	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	105% 734mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Chives vs Oil Roasted Sunflower Seeds:

• Freeze-dried Chives have more Vitamin A, 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 600 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Chives vs Oil Roasted Sunflower Seeds:

• Freeze-dried Chives have 9.3 times more Calcium, 4.7 times more Iron, 5 times more Magnesium, 6.1 times more Potassium and 23.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Copper, 1.5 times more Manganese, 2.2 times more Phosphorus and 8.3 times more Selenium than Freeze-dried Chives.
• Both Freeze-dried Chives and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Chives have 2.8 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 14.7 times more Fat, 12 times more Saturated Fat and 26.4 times more Omega 6 than Freeze-dried Chives.
• Both Freeze-dried Chives and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Protein per 5 oz.
• Both Freeze-dried Chives as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.