Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Dried Marjoram Spices

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	20% 582kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	7.26% 7.04g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	202% 3.23g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	6.9% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	5.64% 4.1g	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	29.2% 11g	106% 40.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.8% 403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	92% 1.2mg	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	59.3% 237μg	68.5% 274μg	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	1.56% 1.4mg	57% 51.4mg	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	174% 26mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	7% 70mg	199% 1990mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	126% 1.13mg	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	47.5% 3.8mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	236% 5.43mg	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	165% 1155mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	44.8% 1522mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.21% 7.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Dried Marjoram Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 and 15.4 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Marjoram Spices have similar amounts of Vitamin B9 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Dried Marjoram Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dried Marjoram Spices contain 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.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dried Marjoram Spices contain 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.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.