Comparing Nutrients in 300 calories Dried Oregano Spices VS Dried Marjoram Spices

Weight per 300 calories

• Dried Oregano Spices: 113g
• Dried Marjoram Spices: 111g

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 Dried Marjoram Spices?

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Dried Oregano Spices	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.85g	8.03% 7.8g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	223% 3.58g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	51.6% 67g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	6.25% 4.53g	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	117% 44.6g	38g per day for Men 19-50 years
Protein	18% 10g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	49.6% 446μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	101% 1.3mg	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	76% 303μg	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	63.2% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	587% 704μg	574% 688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	181% 1808mg	220% 2203mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	139% 1.25mg	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	1145% 92mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	261% 6mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	42% 1426mg	49.6% 1685mg	3400mg per day for Men 19-50 years
Selenium	9.26% 5.1μg	9.06% 5μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	5.7% 85.2mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.23% 8.46g	3700g per day for Men 19-50 years

Dried Oregano Spices VS Dried Marjoram Spices Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Oregano Spices or Dried Marjoram Spices?

Lets compare vitamin content per 300 calories of Dried Oregano Spices vs Dried Marjoram Spices:

• 300 calories of Dried Oregano Spices have 1.7 times more Vitamin B2 and 11 times more Vitamin E than Dried Marjoram Spices.
• While 300 kcal of Dried Marjoram Spices contain 4.6 times more Vitamin A, 1.6 times more Vitamin B1 and 21.9 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Marjoram Spices provide similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K per 300 calories.
• 300 calories of Dried Oregano Spices have insufficient amounts of Vitamin C
• Both Dried Oregano Spices as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Oregano Spices vs Dried Marjoram Spices:

• 300 kcal of Dried Marjoram Spices contain 1.8 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Marjoram Spices contain similar levels of Calcium, Manganese, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Marjoram Spices contain 1.6 times more Fat, 5.1 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Marjoram Spices offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Dried Oregano Spices provide inadequate amounts of Omega 6