Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Chives	23%	8%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Energy	29% 839kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	70% 91g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	98% 37g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	538% 4841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	52.3% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	218% 2.83mg	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	83% 332μg	38.3% 153μg	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	1.73% 1.56mg	1039% 936mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Chives	Recommended Dietary Allowance
Calcium	12.3% 123mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	108% 0.97mg	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	76% 6.07mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	216% 907mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	83% 1.9mg	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	231% 1615mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	123% 4196mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Chives per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Dried Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Dried Chives:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried Chives.
• While 5 oz of Freeze-dried Chives contain more Vitamin A, 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 600 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Dried Chives:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Copper, 1.5 times more Manganese, 2.2 times more Phosphorus and 8.3 times more Selenium than Dried Chives.
• While 5 oz of Freeze-dried Chives contain 9.3 times more Calcium, 4.7 times more Iron, 5 times more Magnesium, 6.1 times more Potassium and 23.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Chives contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Energy, 14.7 times more Fat, 12 times more Saturated Fat and 26.4 times more Omega 6 than Dried Chives.
• While 5 oz of Freeze-dried Chives contain 2.8 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Chives offer comparable quantities of Omega 3 and Protein per five ounces.