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

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2710kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	2019% 32.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	466% 606g	185% 241g	130g per day for Men 19-50 years
Sugars	56.4% 41g	37.7% 27.3g	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	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	1061% 403g	292% 111g	38g per day for Men 19-50 years
Protein	226% 127g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	448% 4030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	915% 12mg	618% 8.04mg	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	685% 2740μg	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	571% 514mg	15.6% 14mg	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	113% 17mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5181% 6217μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1990% 19900mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1259% 11.3mg	2033% 18.3mg	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	10339% 827mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2362% 54.3mg	917% 21mg	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	437% 3060mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	448% 15220mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 36.7 times more Vitamin C and 230.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B3 and 15.4 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Marjoram Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Marjoram Spices have 28.4 times more Calcium, 21.8 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 1.8 times more Potassium and 25.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 3.8 times more Phosphorus, 17.6 times more Selenium and 1.5 times more Zinc than Dried Marjoram Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Marjoram Spices have 46.8 times more Omega 3, 2.5 times more Carbohydrate, 1.5 times more Sugars and 3.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 7.1 times more Fat, 9.9 times more Saturated Fat, 27.9 times more Omega 6 and 1.5 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.