Comparing Nutrients in 5 ounces Dill Weed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dill Weed	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.1% 61kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.65% 9.95g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	32% 12g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	60.8% 547μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	147% 1.9mg	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	53% 213μg	80.4% 322μg	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	134% 120mg	2.2% 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	332% 50mg	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

	Dill Weed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.5% 295mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	283% 2.55mg	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	117% 9.34mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	120% 2.76mg	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	13.4% 94mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dill Weed vs Sunflower Seeds:

• Fresh Dill Weed has 128.7 times more Vitamin A and 60.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.5 times more Vitamin B1, 5.3 times more Vitamin B3, 2.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Fresh Dill Weed.
• Both Fresh Dill Weed and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Fresh Dill Weed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dill Weed vs Sunflower Seeds:

• Fresh Dill Weed has 2.7 times more Calcium, 1.3 times more Iron, 6.8 times more Sodium and 18.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.3 times more Copper, 5.9 times more Magnesium, 1.5 times more Manganese, 10 times more Phosphorus and 5.5 times more Zinc than Fresh Dill Weed.
• Both Fresh Dill Weed and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 13.6 times more Energy, 45.9 times more Fat, 74.3 times more Saturated Fat, 4.6 times more Omega 3, 281.1 times more Omega 6, 2.8 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.