Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	53% 69g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	1.56% 1.13g	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	% 0.74g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.91g	g per day for Men 19-50 years
Fiber	28% 10.6g	112% 42.5g	38g per day for Men 19-50 years
Protein	36% 20g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.44% 85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	80.3% 1.04mg	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	58.5% 234μg	59.3% 237μg	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	1.22% 1.1mg	2.56% 2.3mg	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% 36.3mg	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	8.7% 87mg	160% 1597mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	70.3% 0.63mg	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	53.5% 4.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	217% 5mg	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	163% 1139mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.27% 9.93g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B1, 7.5 times more Vitamin B5 and 2 times more Vitamin E than Dried Oregano Spices.
• While Dried Oregano Spices contain more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin C and 200.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Oregano Spices have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 2.8 times more Copper, 7.7 times more Phosphorus, 17.4 times more Selenium and 1.9 times more Zinc than Dried Oregano Spices.
• While Dried Oregano Spices contain 18.4 times more Calcium, 8.6 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.6 times more Potassium and 8.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 12 times more Fat, 4.6 times more Saturated Fat, 45.7 times more Omega 6 and 2.2 times more Protein than Dried Oregano Spices.
• While Dried Oregano Spices contain 7.7 times more Omega 3, 3 times more Carbohydrate, 1.3 times more Sugars, more Fructose and 4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.