Comparing Nutrients in 7 ounces Dried Marjoram Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 538kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	401% 6.4g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	7.47% 5.4g	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	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	NA	g per day for Men 19-50 years
Fiber	210% 80g	58% 22g	38g per day for Men 19-50 years
Protein	45% 25g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	89% 800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.8% 0.57mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1028% 1234μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	395% 3949mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	469% 10.8mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 36.7 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 1.7 times more Vitamin B3 and 15.4 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Dried Marjoram Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Marjoram Spices have 28.4 times more Calcium, 21.8 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 1.8 times more Potassium and 25.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 3.8 times more Phosphorus, 17.6 times more Selenium and 1.5 times more Zinc than Dried Marjoram Spices.

Comparison of macro-nutrients per 7 ounces:

• Dried Marjoram Spices have 46.8 times more Omega 3, 2.5 times more Carbohydrate, 1.5 times more Sugars and 3.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 7.1 times more Fat, 9.9 times more Saturated Fat, 27.9 times more Omega 6 and 1.5 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.