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Comparing Nutrients in 100 grams Dried Marjoram SpicesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Dried Marjoram Spices
14%
18%
68%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

9.34%271kcal
Energy
20%584kcal
271 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.26%7.04g
Fat
53%51.5g
7.04 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.65%0.53g
Saturated Fat
14%4.46g
0.53 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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202%3.23g
Omega 3
3.75%0.06g
3.23 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.9%1.18g
Omega 6
136%23g
1.18 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.6%60.6g
Carbohydrate
15.4%20g
60.6 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.64%4.1g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.1 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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106%40.3g
Fiber
22.6%8.6g
40.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
22.6%12.7g
Protein
37%20.8g
12.7 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

44.8%403μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
403 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
123%1.48mg
Thiamine
0.29 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.3%0.32mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.32 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.8%4.12mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
4.12 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
22.6%1.13mg
Pantothenic acid
NA mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B6
103%1.35mg
Pyridoxine
1.2 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68.5%274μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
274 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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57%51.4mg
Vitamin C
1.56%1.4mg
Ascorbic acid
51.4 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.3%1.7mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
1.7 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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518%622μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
622 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

199%1990mg
Calcium
7.8%78mg
1990 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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126%1.13mg
Copper
200%1.8mg
1.13 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1034%82.7mg
Iron
65.6%5.25mg
82.7 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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82.4%346mg
Magnesium
77.4%325mg
346 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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236%5.43mg
Manganese
84.8%1.95mg
5.43 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43.7%306mg
Phosphorus
94%660mg
306 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44.8%1522mg
Potassium
19%645mg
1522 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.2%4.5μg
Selenium
96%53μg
4.5 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.13%77mg
Sodium
0.6%9mg
77 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
45.5%5mg
3.6 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.64g
Water
0.13%4.73g
7.64 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Dried Marjoram Spices vs Sunflower Seeds:
Comparing minerals per 100 grams for Dried Marjoram Spices vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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