Comparing Nutrients in 5 ounces Dried Marjoram Spices VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Marjoram Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.2% 384kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	286% 4.58g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	25% 32.4g	130g per day for Men 19-50 years
Sugars	8% 5.8g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	150% 57g	39.5% 15g	38g per day for Men 19-50 years
Protein	32% 18g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• Dried Marjoram Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 5 ounces:

• Dried Marjoram Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dried Marjoram Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.