Comparing Nutrients in 14 ounces Dried Marjoram Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Marjoram Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1076kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	801% 13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	61% 79.4g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	421% 160g	90% 34g	38g per day for Men 19-50 years
Protein	89.7% 50.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	178% 1599μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.72mg	411% 5.34mg	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	272% 1087μg	225% 901μg	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	227% 204mg	6.17% 5.56mg	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	44.7% 6.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	790% 7898mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	794% 7.14mg	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	4103% 328mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	336% 7.74mg	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	173% 1214mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	178% 6041mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Marjoram Spices vs Sunflower Seeds:

• Dried Marjoram Spices have 134.3 times more Vitamin A, 1.2 times more Vitamin B9, 36.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 2 times more Vitamin B3 and 20.8 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Dried Marjoram Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Marjoram Spices vs Sunflower Seeds:

• Dried Marjoram Spices have 25.5 times more Calcium, 15.8 times more Iron, 2.8 times more Manganese, 2.4 times more Potassium and 8.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 2.2 times more Phosphorus, 11.8 times more Selenium and 1.4 times more Zinc than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Marjoram Spices have 53.8 times more Omega 3, 3 times more Carbohydrate, 1.6 times more Sugars and 4.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 7.3 times more Fat, 8.4 times more Saturated Fat, 19.6 times more Omega 6 and 1.6 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.