Comparing Nutrients in 14 ounces Dried Oregano Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Oregano Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.3% 1052kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 274g	73.5% 96g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	15% 11g	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	6.2% 4.5g	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	% 7.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	444% 169g	116% 44g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	245% 3.2mg	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	235% 941μg	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	634% 6338mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	807% 7.26mg	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	1826% 146mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	364% 8.37mg	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	84% 587mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin C and 230.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 7.6 times more Vitamin B5 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Oregano Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Oregano Spices have 22.8 times more Calcium, 9.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium and 8.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 7.8 times more Phosphorus, 17.6 times more Selenium and 2 times more Zinc than Dried Oregano Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have 9 times more Omega 3, 2.9 times more Carbohydrate, 1.5 times more Sugars and 3.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 11.6 times more Fat, 3.4 times more Saturated Fat, 43.8 times more Omega 6 and 2.1 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.