Comparing Nutrients in 100 grams Dried Chives VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Chives	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 311kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	69% 26g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	38% 21g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	379% 3415μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	103% 1.35mg	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	27% 108μg	56.8% 227μg	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	733% 660mg	1.56% 1.4mg	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	234% 35mg	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 Chives	Sunflower Seeds	Recommended Dietary Allowance
Calcium	81.3% 813mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	200% 1.8mg	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	250% 20mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	84.8% 1.95mg	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	74% 518mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.12mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Chives vs Sunflower Seeds:

• Freeze-dried Chives have 1138.3 times more Vitamin A, 4.2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 471.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Chives vs Sunflower Seeds:

• Freeze-dried Chives have 10.4 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 4.6 times more Potassium and 7.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus and 5.6 times more Selenium than Freeze-dried Chives.
• Both Freeze-dried Chives and Dried Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Chives have 1.2 times more Omega 3, 3.2 times more Carbohydrate and 3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 14.7 times more Fat, 7.5 times more Saturated Fat and 17.8 times more Omega 6 than Freeze-dried Chives.
• Both Freeze-dried Chives and Dried Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Freeze-dried Chives as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.