Comparing Nutrients in 300 calories Sunflower Seed Flour VS Dried Oregano Spices

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Dried Oregano Spices: 113g

Sunflower Seed Flour has 1.2 times more energy per 100g than Dried Oregano Spices. It has high energy density when compared to other foods. Dried Oregano Spices having high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Dried Oregano Spices?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Sunflower Seed Flour	Dried Oregano Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	60% 78g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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	1.76% 1.28g	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	% 2.15g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	127% 48g	38g per day for Men 19-50 years
Protein	79% 44.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	91% 1.2mg	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	51% 204μg	67% 268μg	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	1.33% 1.2mg	2.9% 2.6mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	587% 704μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	10.5% 105mg	181% 1808mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	79.6% 0.72mg	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	76% 6.1mg	521% 41.7mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	246% 5.65mg	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	91% 634mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	42% 1426mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	9.26% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	0.3% 11.2g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Dried Oregano Spices Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Dried Oregano Spices?

Lets compare vitamin content per 300 calories of Sunflower Seed Flour vs Dried Oregano Spices:

• 300 calories of Sunflower Seed Flour have 14.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.8 times more Vitamin B5 than Dried Oregano Spices.
• While 300 kcal of Dried Oregano Spices contain 52.3 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Partially Defatted Sunflower Seed Flour as well as Dried Oregano Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Flour vs Dried Oregano Spices:

• 300 calories of Sunflower Seed Flour have 2.2 times more Copper, 3.8 times more Phosphorus, 10.5 times more Selenium and 1.5 times more Zinc than Dried Oregano Spices.
• While 300 kcal of Dried Oregano Spices contain 17.2 times more Calcium, 6.8 times more Iron, 3.1 times more Manganese and 23.1 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Oregano Spices contain similar levels of Magnesium per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 4.3 times more Protein than Dried Oregano Spices.
• While 300 kcal of Dried Oregano Spices contain 382 times more Omega 3, 2.4 times more Carbohydrate and 10.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Oregano Spices offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Partially Defatted Sunflower Seed Flour as well as Dried Oregano Spices provide inadequate amounts of Omega 6 in 300 calories.