Comparing Nutrients in 5 ounces Dried Oregano Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Oregano Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	6.25% 6.07g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	6.87% 2.2g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	26.2% 34g	130g per day for Men 19-50 years
Sugars	8% 5.8g	5.34% 3.87g	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	2.2% 1.6g	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	% 2.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	159% 60.2g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.4% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	87.7% 1.14mg	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	84% 336μg	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	3.62% 3.26mg	2.2% 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	173% 26mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	226% 2264mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	288% 2.6mg	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	652% 52mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	308% 7.07mg	130% 3mg	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	30% 210mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.7% 3.8mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin C and 230.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 7.6 times more Vitamin B5 and 1.4 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Oregano Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Oregano Spices have 22.8 times more Calcium, 9.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium and 8.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 7.8 times more Phosphorus, 17.6 times more Selenium and 2 times more Zinc than Dried Oregano Spices.

Comparison of macro-nutrients per 5 ounces:

• Dried Oregano Spices have 9 times more Omega 3, 2.9 times more Carbohydrate, 1.5 times more Sugars and 3.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 11.6 times more Fat, 3.4 times more Saturated Fat, 43.8 times more Omega 6 and 2.1 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.