Comparing Nutrients in 500 calories Sunflower Seeds VS Dried Oregano Spices

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Dried Oregano Spices: 189g

Sunflower Seeds have 2.2 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 500 calories - Sunflower Seeds or Dried Oregano Spices?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	9.15% 2.93g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	73.2% 1.17g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	100% 130g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	10.6% 7.7g	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	2.94% 2.13g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.7g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	211% 80g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	18% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	152% 1.97mg	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	48.6% 194μg	112% 447μg	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	4.82% 4.34mg	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	201% 30mg	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	978% 1173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	301% 3013mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	133% 1.2mg	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	56% 4.5mg	868% 69.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	121% 509mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	409% 9.4mg	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	80.7% 565mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	70% 2377mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	15.4% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	46% 5.08mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Dried Oregano Spices:

• Dried Sunflower Seed Kernels have 3.8 times more Vitamin B1 than Dried Oregano Spices.
• While Dried Oregano Spices contain 62.4 times more Vitamin A, 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Dried Oregano Spices:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 2 times more Phosphorus and 5.3 times more Selenium than Dried Oregano Spices.
• While Dried Oregano Spices contain 45.1 times more Calcium, 15.4 times more Iron, 1.8 times more Magnesium, 5.6 times more Manganese and 4.3 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.5 times more Fat, 1.3 times more Saturated Fat and 14 times more Omega 6 than Dried Oregano Spices.
• While Dried Oregano Spices contain 22.8 times more Omega 3, 7.6 times more Carbohydrate, 3.4 times more Sugars and 10.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.