Comparing Nutrients in 7 ounces Dried Marjoram Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Marjoram Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 538kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	401% 6.4g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	7.17% 5.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	210% 80g	45% 17g	38g per day for Men 19-50 years
Protein	45% 25g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	89% 800μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.8% 0.57mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	205% 2.67mg	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	136% 544μg	113% 450μg	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	113% 102mg	3.1% 2.78mg	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	22.4% 3.35mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1028% 1234μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	395% 3949mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	397% 3.57mg	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	2052% 164mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	469% 10.8mg	168% 3.87mg	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	86.7% 607mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Marjoram Spices vs Sunflower Seeds:

• Dried Marjoram Spices have 134.3 times more Vitamin A, 1.2 times more Vitamin B9, 36.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 2 times more Vitamin B3 and 20.8 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Dried Marjoram Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Marjoram Spices vs Sunflower Seeds:

• Dried Marjoram Spices have 25.5 times more Calcium, 15.8 times more Iron, 2.8 times more Manganese, 2.4 times more Potassium and 8.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 2.2 times more Phosphorus, 11.8 times more Selenium and 1.4 times more Zinc than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Marjoram Spices have 53.8 times more Omega 3, 3 times more Carbohydrate, 1.6 times more Sugars and 4.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 7.3 times more Fat, 8.4 times more Saturated Fat, 19.6 times more Omega 6 and 1.6 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.