Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	213% 6190kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	466% 606g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	1061% 403g	38g per day for Men 19-50 years
Protein	307% 172g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	57% 570mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	NA	82% 45μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	327% 36mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Marjoram Spices per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Dried Marjoram Spices contains more Vitamin A, 1.5 times more Vitamin B6 and 36.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Marjoram Spices provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Copper, 3.8 times more Phosphorus and 1.5 times more Zinc than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 34.9 times more Calcium, 12.1 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 3.1 times more Potassium and 25.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.3 times more Energy, 8.1 times more Fat, 11.3 times more Saturated Fat, 31.8 times more Omega 6 and 1.4 times more Protein than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 40.9 times more Omega 3, 2.9 times more Carbohydrate and 3.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.