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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Dried Oregano Spices: 189g

Oil Roasted 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 - Oil Roasted Sunflower Seeds or Dried Oregano Spices?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	9.15% 2.93g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	73.2% 1.17g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	100% 130g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.7g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	211% 80g	38g per day for Men 19-50 years
Protein	30.3% 17g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	18% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	978% 1173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	301% 3013mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	868% 69.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	121% 509mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	70% 2377mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	15.4% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	46% 5.08mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.51% 18.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Vitamin B5 than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 4.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 448 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Vitamin B1 and Vitamin E per 500 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Oregano Spices:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Copper, 3.4 times more Phosphorus and 7.8 times more Selenium than Dried Oregano Spices.
• While Dried Oregano Spices contain 41 times more Calcium, 19.2 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese and 5.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 5.4 times more Fat, 2 times more Saturated Fat and 20.5 times more Omega 6 than Dried Oregano Spices.
• While Dried Oregano Spices contain 17.1 times more Omega 3, 6.7 times more Carbohydrate, 2.9 times more Sugars and 9 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Energy and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.