Comparing Nutrients in 7 ounces Dried Oregano Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Oregano Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.08g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.73% 1.5g	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	105% 137g	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	3.1% 2.24g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.96g	g per day for Men 19-50 years
Fiber	222% 84.3g	45% 17g	38g per day for Men 19-50 years
Protein	32% 18g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	118% 470μg	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	5.07% 4.56mg	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	242% 36.2mg	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 Oregano Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	317% 3169mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	913% 73mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	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	42% 294mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	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	3.3% 49.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.34mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have 28.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin E than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Dried Oregano 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 Oregano Spices vs Sunflower Seeds:

• Dried Oregano Spices have 20.5 times more Calcium, 7 times more Iron, 2.6 times more Manganese, 2 times more Potassium and 2.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 4.5 times more Phosphorus, 11.8 times more Selenium and 1.9 times more Zinc than Dried Oregano Spices.
• Both Dried Oregano Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Oregano Spices have 10.4 times more Omega 3, 3.4 times more Carbohydrate, 1.6 times more Sugars and 4.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 12 times more Fat, 2.9 times more Saturated Fat, 30.8 times more Omega 6 and 2.3 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.