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

Weight per 300 calories

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

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Dried Oregano Spices VS Sunflower Seed Flour Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Dried Oregano Spices have 17.2 times more Calcium, 6.8 times more Iron, 3.1 times more Manganese and 23.1 times more Potassium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 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.
• Both Dried Oregano Spices and Sunflower Seed Flour 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 Dried Oregano Spices have 382 times more Omega 3, 2.4 times more Carbohydrate and 10.1 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 4.3 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Dried Oregano Spices as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.