Comparing Nutrients in 7 ounces Dried Chervil Spices VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chervil Spices	29%	11%	60%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Chervil Spices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	59% 22.4g	60% 23g	38g per day for Men 19-50 years
Protein	82.2% 46g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	123% 1.6mg	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	136% 544μg	118% 472μg	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	110% 99mg	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chervil Spices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	267% 2671mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	404% 3.64mg	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	793% 63.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	182% 4.2mg	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	128% 893mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	NA	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chervil Spices VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Chervil Spices versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Chervil Spices vs Toasted Sunflower Seeds:

• 7 ounces of Dried Chervil Spices have more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 35.7 times more Vitamin C than Toasted Sunflower Seeds.
• Both Dried Chervil Spices and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Chervil Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Chervil Spices vs Toasted Sunflower Seeds:

• 7 ounces of Dried Chervil Spices have 23.6 times more Calcium, 4.7 times more Iron, 9.7 times more Potassium, 27.7 times more Sodium and 1.7 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper and 2.6 times more Phosphorus than Dried Chervil Spices.
• Both Dried Chervil Spices and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Chervil Spices have 2.4 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 14.6 times more Fat, 35.2 times more Saturated Fat, more Omega 3 and 20.8 times more Omega 6 than Dried Chervil Spices.
• Both Dried Chervil Spices and Toasted Sunflower Seeds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Dried Chervil Spices provide inadequate amounts of Omega 3