Comparing Nutrients in 5 ounces Sunflower Seeds VS 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	28.5% 828kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	75% 98g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 1.3g	g per day for Men 19-50 years
Fiber	32% 12g	159% 60.2g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	114% 1.48mg	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	80.4% 322μg	84% 336μg	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	2.2% 2mg	3.62% 3.26mg	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	332% 50mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	11% 111mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	100% 0.9mg	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	93% 7.44mg	652% 52mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	308% 7.07mg	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	134% 936mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dried Oregano Spices:

• Dried Sunflower Seed Kernels have 8.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin E than Dried Oregano Spices.
• While Dried Oregano Spices contain 28.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Oregano Spices:

• Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.2 times more Magnesium, 4.5 times more Phosphorus, 11.8 times more Selenium and 1.9 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 20.5 times more Calcium, 7 times more Iron, 2.6 times more Manganese, 2 times more Potassium and 2.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 12 times more Fat, 2.9 times more Saturated Fat, 30.8 times more Omega 6 and 2.3 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 10.4 times more Omega 3, 3.4 times more Carbohydrate, 1.6 times more Sugars and 4.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.