Comparing Nutrients in 5 ounces Dill Weed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dill Weed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.1% 61kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	7.83% 2.98g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	60.8% 547μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.5% 295mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Fresh Dill Weed has more Vitamin A, 1.2 times more Vitamin B2 and 60.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 4.5 times more Vitamin B3, 17.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Fresh Dill Weed has 3 times more Calcium, 1.7 times more Iron, 20.3 times more Sodium and 71.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.5 times more Copper, 2.3 times more Magnesium, 1.7 times more Manganese, 17.5 times more Phosphorus and 5.8 times more Zinc than Fresh Dill Weed.
• Both Fresh Dill Weed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 13.5 times more Energy, 44.5 times more Fat, 87 times more Saturated Fat, 5.3 times more Omega 3, 399.8 times more Omega 6, 3.4 times more Carbohydrate, 5.3 times more Fiber and 5.6 times more Protein than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.