Comparing Nutrients in 500 calories Dried Oregano Spices VS Sunflower Seeds

Weight per 500 calories

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

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Dried Oregano Spices, which is very high in comparison to other foods. Dried Oregano Spices having high energy density.

Which food has more nutrients per 500 calories - Dried Oregano Spices or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Oregano Spices have 62.4 times more Vitamin A, 3.3 times more Vitamin B2, 1.2 times more Vitamin B3, 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.
• While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1 than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin E per 500 kcal.
• Both Dried Oregano Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dried Oregano Spices have 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.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 2 times more Phosphorus and 5.3 times more Selenium than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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