Comparing Nutrients in 5 ounces Dill Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 432kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.2g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	78.7% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	40.4% 22.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	86.4% 1.12mg	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	3.54% 14μg	83% 332μg	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	33% 29.8mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	215% 2149mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	284% 2.56mg	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	289% 23mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	86.4% 363mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	128% 2.95mg	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	56% 393mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	49.4% 1681mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dill Seed Spices have 1.3 times more Vitamin B1 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 3.2 times more Vitamin B6 and 23.4 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Dill Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dill Seed Spices have 17.4 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 2.5 times more Potassium and 6.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 4.1 times more Phosphorus and 6.5 times more Selenium than Dill Seed Spices.
• Both Dill Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dill Seed Spices have 1.9 times more Omega 3, 2.4 times more Carbohydrate and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 3.5 times more Fat, 9.7 times more Saturated Fat, 35.6 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.