Comparing Nutrients in 5 ounces Dried Tarragon VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Tarragon	Sunflower Seeds	Recommended Dietary Allowance
Energy	14.4% 418kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	262% 4.2g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	54.8% 71g	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	27.6% 10.5g	32% 12g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dried Tarragon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	33% 298μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.3% 12.7mg	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	263% 3.4mg	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	97% 388μg	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 Tarragon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	161% 1615mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	572% 45.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	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	63.4% 444mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	5.86% 88mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.53mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices have 70 times more Vitamin A, 3.8 times more Vitamin B2, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Vitamin B1 than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Tarragon 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 Tarragon vs Sunflower Seeds:

• Dried Tarragon Spices have 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.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 2.1 times more Phosphorus, 12 times more Selenium and 1.3 times more Zinc than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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