Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Tarragon

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	Sunflower Seeds	Dried Tarragon	Recommended Dietary Allowance
Energy	28.5% 828kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	262% 4.2g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	6.2% 1.05g	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	54.8% 71g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	33% 298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	79.3% 12.7mg	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	263% 3.4mg	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	97% 388μg	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 Tarragon	Recommended Dietary Allowance
Calcium	11% 111mg	161% 1615mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	107% 0.96mg	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	572% 45.8mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	491% 11.3mg	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	134% 936mg	63.4% 444mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	126% 4281mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5.86% 88mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	50.3% 5.53mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dried Tarragon:

• Dried Sunflower Seed Kernels have 5.9 times more Vitamin B1 than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 70 times more Vitamin A, 3.8 times more Vitamin B2, 1.8 times more Vitamin B6 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Tarragon Spices have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Tarragon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Tarragon:

• Dried Sunflower Seed Kernels have 2.7 times more Copper, 2.1 times more Phosphorus, 12 times more Selenium and 1.3 times more Zinc than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 14.6 times more Calcium, 6.2 times more Iron, 4.1 times more Manganese, 4.7 times more Potassium and 6.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Tarragon Spices have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 7.1 times more Fat, 2.4 times more Saturated Fat and 31.1 times more Omega 6 than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 49.3 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Tarragon Spices have similar amounts of Fiber and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.