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

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Oregano Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.3% 1052kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 274g	70% 91g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	17% 12.3g	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	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	% 7.54g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 9.4g	g per day for Men 19-50 years
Fiber	444% 169g	111% 42g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	634% 6338mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin C and 200.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 7.5 times more Vitamin B5 and 2 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Dried Oregano Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Oregano Spices have 18.4 times more Calcium, 8.6 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.6 times more Potassium and 8.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Copper, 7.7 times more Phosphorus, 17.4 times more Selenium and 1.9 times more Zinc than Dried Oregano Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have 7.7 times more Omega 3, 3 times more Carbohydrate, 1.3 times more Sugars, more Fructose and 4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 12 times more Fat, 4.6 times more Saturated Fat, 45.7 times more Omega 6 and 2.2 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.