Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Marjoram Spices

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	201% 5840kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	466% 606g	130g per day for Men 19-50 years
Sugars	36% 26g	56.4% 41g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	1061% 403g	38g per day for Men 19-50 years
Protein	371% 208g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	915% 12mg	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	568% 2270μg	685% 2740μg	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	15.6% 14mg	571% 514mg	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	2345% 352mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	78% 780mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1259% 11.3mg	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	656% 52.5mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	2362% 54.3mg	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	943% 6600mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	327% 36mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.06% 76.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Dried Marjoram Spices:

• Dried Sunflower Seed Kernels have 5.1 times more Vitamin B1, 2 times more Vitamin B3 and 20.8 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 134.3 times more Vitamin A, 36.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Marjoram Spices have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Dried Marjoram Spices:

• Dried Sunflower Seed Kernels have 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.
• While Dried Marjoram Spices contain 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.
• Both Dried Sunflower Seed Kernels and Dried Marjoram Spices have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 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.
• While Dried Marjoram Spices contain 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.
• Both Dried Sunflower Seed Kernels as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.