Comparing Nutrients in 300 calories Dried Marjoram Spices VS Roasted Sunflower Seeds

Weight per 300 calories

• Dried Marjoram Spices: 111g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Dried Marjoram Spices, which is very high in comparison to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 300 calories - Dried Marjoram Spices or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.03% 7.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	223% 3.58g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	6.25% 4.53g	1.94% 1.4g	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	117% 44.6g	15% 5.72g	38g per day for Men 19-50 years
Protein	25% 14g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	49.6% 446μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	32% 0.41mg	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	76% 303μg	30.5% 122μg	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	63.2% 57mg	0.8% 0.72mg	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	12.5% 1.87mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	574% 688μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	220% 2203mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	105% 0.94mg	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	1145% 92mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	47.3% 1.1mg	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	48.4% 339mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	49.6% 1685mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	9.06% 5μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.2mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.23% 8.46g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Marjoram Spices vs Roasted Sunflower Seeds:

• Dried Marjoram Spices have more Vitamin A, 5.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.5 times more Vitamin B9, 78.8 times more Vitamin C and 494.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.2 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Marjoram Spices vs Roasted Sunflower Seeds:

• Dried Marjoram Spices have 61.1 times more Calcium, 1.3 times more Copper, 46.7 times more Iron, 5.8 times more Magnesium, 5.5 times more Manganese, 3.8 times more Potassium, 55.1 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus and 8.2 times more Selenium than Dried Marjoram Spices.

Comparison of macro-nutrients per 300 calories:

• Dried Marjoram Spices have 100.5 times more Omega 3, 5.4 times more Carbohydrate, 3.2 times more Sugars, 7.8 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Fat, 4.6 times more Saturated Fat and 13 times more Omega 6 than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Dried Marjoram Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.