Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	201% 5840kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	388% 6.2g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	530% 689g	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	15.6% 11.3g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 25g	% 9.1g	g per day for Men 19-50 years
Fiber	226% 86g	1118% 425g	38g per day for Men 19-50 years
Protein	371% 208g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	290% 46.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	803% 10.4mg	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	593% 2370μg	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	25.6% 23mg	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	1217% 183mg	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 Oregano Spices	Recommended Dietary Allowance
Calcium	78% 780mg	1597% 15970mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	703% 6.33mg	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	4600% 368mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	2170% 50mg	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	211% 1480mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	371% 12600mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	245% 27mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.7% 99g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin E than Dried Oregano Spices.
• While Dried Oregano Spices contain 28.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.2 times more Magnesium, 4.5 times more Phosphorus, 11.8 times more Selenium and 1.9 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 20.5 times more Calcium, 7 times more Iron, 2.6 times more Manganese, 2 times more Potassium and 2.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 12 times more Fat, 2.9 times more Saturated Fat, 30.8 times more Omega 6 and 2.3 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 10.4 times more Omega 3, 3.4 times more Carbohydrate, 1.6 times more Sugars and 4.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.