Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	28.5% 828kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	6.37% 6.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	61% 79g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	50.7% 19.3g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	186% 2.42mg	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	80.4% 322μg	NA	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	2.2% 2mg	78.7% 71mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	11% 111mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	77% 0.69mg	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	93% 7.44mg	864% 69mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	243% 5.6mg	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	134% 936mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	138% 4689mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 97.7 times more Vitamin A, 1.3 times more Vitamin B6 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 3.7 times more Copper, 1.2 times more Phosphorus and 1.5 times more Zinc than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 22.9 times more Calcium, 9.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 5.1 times more Potassium and 23.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 11.8 times more Fat and 19 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 2.8 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Dill Weed Spices have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.