Comparing Nutrients in 1 pound Dried Oregano Spices VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Oregano Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	41.4% 1202kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	176% 2.8g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 313g	69.8% 91g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	16.4% 12g	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	7.07% 5.13g	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	% 8.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.13g	% 11.3g	g per day for Men 19-50 years
Fiber	507% 193g	103% 39g	38g per day for Men 19-50 years
Protein	73% 41g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	43% 386μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.74mg	469% 6.1mg	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	269% 1075μg	257% 1030μg	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	11.6% 10.4mg	7.06% 6.35mg	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	552% 83mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2350% 2820μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	724% 7244mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	907% 8.16mg	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	2087% 167mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	984% 22.6mg	385% 8.85mg	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	96% 671mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	168% 5715mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have 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.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Dried Oregano Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Oregano Spices have 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.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 4.5 times more Phosphorus, 11.8 times more Selenium and 1.9 times more Zinc than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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