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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Dried Dill Weed Spices have 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.
• While Dried Sunflower Seed Kernels contain 3.7 times more Copper and 1.5 times more Zinc than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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