Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Dried Marjoram Spices

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Dried Marjoram Spices: 185g

Oil Roasted Sunflower Seeds have 2.2 times more energy per 100g than Dried Marjoram Spices. It has very high energy density when compared to other foods. Dried Marjoram Spices having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Dried Marjoram Spices?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	372% 5.96g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	86% 112g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	10.4% 7.55g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	196% 74.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.6% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	169% 2.2mg	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	49.4% 198μg	126% 506μg	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	1.03% 0.93mg	105% 95mg	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	205% 30.7mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	956% 1147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	367% 3672mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	232% 2.1mg	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	45% 3.6mg	1908% 153mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	152% 638mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	436% 10mg	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	137% 962mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	82.6% 2808mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	9.47% 142mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	60.4% 6.64mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.38% 14g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dried Marjoram Spices Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Dried Marjoram Spices?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Dried Marjoram Spices:

• 500 calories of Oil Roasted Sunflower Seeds have 9.8 times more Vitamin E than Dried Marjoram Spices.
• While 500 kcal of Dried Marjoram Spices contain more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 102.1 times more Vitamin C and 438.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Dried Marjoram Spices:

• 500 calories of Oil Roasted Sunflower Seeds have 1.7 times more Phosphorus and 8 times more Selenium than Dried Marjoram Spices.
• While 500 kcal of Dried Marjoram Spices contain 50 times more Calcium, 1.4 times more Copper, 42.2 times more Iron, 6 times more Magnesium, 5.7 times more Manganese, 6.9 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 3.3 times more Fat, 6.1 times more Saturated Fat and 13.3 times more Omega 6 than Dried Marjoram Spices.
• While 500 kcal of Dried Marjoram Spices contain 87.1 times more Omega 3, 5.8 times more Carbohydrate, 2.9 times more Sugars, 8.3 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Marjoram Spices offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3