Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dried Oregano Spices

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	201% 5820kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	388% 6.2g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	530% 689g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 9.1g	g per day for Men 19-50 years
Fiber	292% 111g	1118% 425g	38g per day for Men 19-50 years
Protein	345% 193g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	290% 46.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	1217% 183mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	70% 700mg	1597% 15970mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	4600% 368mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	371% 12600mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	245% 27mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.7% 99g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 7.6 times more Vitamin B5 and 1.4 times more Vitamin E than Dried Oregano Spices.
• While Dried Oregano Spices contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Oregano Spices have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Copper, 7.8 times more Phosphorus, 17.6 times more Selenium and 2 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dried Oregano Spices contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.