Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Dill Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dill Seed	15%	31%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Dill Seed	Recommended Dietary Allowance
Energy	28.4% 825kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	60% 78.2g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	78.7% 30g	38g per day for Men 19-50 years
Protein	49% 27.4g	40.4% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dill Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	27.3% 0.35mg	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	84% 336μg	3.54% 14μg	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	33% 29.8mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dill Seed	Recommended Dietary Allowance
Calcium	9.92% 99mg	215% 2149mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	123% 1.1mg	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	67.3% 5.4mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	113% 2.6mg	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	234% 1637mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	49.4% 1681mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	67% 7.37mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.29% 11g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B3, 3.2 times more Vitamin B6 and 23.7 times more Vitamin B9 than Dill Seed Spices.
• While Dill Seed Spices contain 3.9 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dill Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dill Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Copper, 4.2 times more Phosphorus and 6.6 times more Selenium than Dill Seed Spices.
• While Dill Seed Spices contain 21.7 times more Calcium, 4.3 times more Iron, 2 times more Magnesium, 1.4 times more Potassium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dill Seed Spices have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 3.4 times more Fat, 7.1 times more Saturated Fat, 34.1 times more Omega 6 and 1.2 times more Protein than Dill Seed Spices.
• While Dill Seed Spices contain 2.2 times more Omega 3, 2.3 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dill Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.