Comparing Nutrients in 7 ounces Dill Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dill Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 605kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	29.7% 29g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 109g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	110% 42g	45% 17g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	205% 2.67mg	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	4.96% 20μg	113% 450μg	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	46.3% 41.7mg	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	465% 69.8mg	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

	Dill Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	301% 3008mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	397% 3.57mg	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	405% 32.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	168% 3.87mg	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	78.5% 550mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	69.2% 2354mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dill Seed vs Sunflower Seeds:

• Dill Seed Spices have 15 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, 3 times more Vitamin B3, 5.4 times more Vitamin B6 and 22.7 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dill Seed vs Sunflower Seeds:

• Dill Seed Spices have 19.4 times more Calcium, 3.1 times more Iron, 1.8 times more Potassium and 2.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus and 4.4 times more Selenium than Dill Seed Spices.
• Both Dill Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dill Seed Spices have 2.5 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 3.5 times more Fat, 6.1 times more Saturated Fat, 24 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.