Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS 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	29% 839kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	286% 4.58g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	66% 86g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	150% 57g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	130% 1.7mg	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	83% 332μg	97% 388μg	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	1.73% 1.56mg	81% 73mg	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	343% 51.5mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	12.3% 123mg	282% 2821mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	178% 1.6mg	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	76% 6.07mg	1465% 117mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	335% 7.7mg	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	231% 1615mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	63.5% 2157mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Dried Marjoram Spices:

• Oil Roasted Sunflower Seed Kernels have 21.5 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain more Vitamin A, 1.5 times more Vitamin B6, 46.7 times more Vitamin C and 200.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Marjoram Spices have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Dried Marjoram Spices:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Copper, 3.7 times more Phosphorus, 17.4 times more Selenium and 1.4 times more Zinc than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 22.9 times more Calcium, 19.3 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 3.2 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 7.3 times more Fat, 13.4 times more Saturated Fat, 29.1 times more Omega 6 and 1.6 times more Protein than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 39.9 times more Omega 3, 2.6 times more Carbohydrate, 1.3 times more Sugars and 3.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.