Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Dried Oregano Spices

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Dried Oregano Spices: 113g

Toasted Sunflower Seeds have 2.3 times more energy per 100g than Dried Oregano Spices. It has very high energy density when compared to other foods. Dried Oregano Spices having high energy density.

Which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Dried Oregano Spices?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	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	14.7% 5.57g	127% 48g	38g per day for Men 19-50 years
Protein	15% 8.34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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

	Toasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	181% 1808mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	521% 41.7mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	42% 1426mg	3400mg per day for Men 19-50 years
Selenium	NA	9.26% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Dried Oregano Spices:

• Toasted Sunflower Seed Kernels no Salt have 3.3 times more Vitamin B5 than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Oregano Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Dried Oregano Spices:

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Copper and 3.3 times more Phosphorus than Dried Oregano Spices.
• While Dried Oregano Spices contain 65.4 times more Calcium, 12.6 times more Iron, 4.9 times more Magnesium, 5.5 times more Manganese and 6 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Oregano Spices have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Sunflower Seed Kernels no Salt have 5.7 times more Fat, 1.6 times more Saturated Fat and 21.4 times more Omega 6 than Dried Oregano Spices.
• While Dried Oregano Spices contain 18.4 times more Omega 3, 7.8 times more Carbohydrate and 8.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Oregano Spices have similar amounts of Energy and Protein per 300 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.