Comparing Nutrients in 7 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	21% 605kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	110% 42g	55.4% 21g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	301% 3008mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	69.2% 2354mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.