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

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Marjoram Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.34% 271kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.04g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	202% 3.23g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.18g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.64% 4.1g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	106% 40.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44.8% 403μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	61% 0.79mg	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	68.5% 274μg	58.5% 234μg	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	57% 51.4mg	1.22% 1.1mg	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	11.3% 1.7mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	518% 622μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	199% 1990mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	200% 1.8mg	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	1034% 82.7mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	90% 2.08mg	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	43.7% 306mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	44.8% 1522mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have more Vitamin A, 1.5 times more Vitamin B6, 46.7 times more Vitamin C and 200.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.5 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 g.
• Both Dried Marjoram Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Marjoram Spices have 22.9 times more Calcium, 19.3 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 3.2 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 3.7 times more Phosphorus, 17.4 times more Selenium and 1.4 times more Zinc than Dried Marjoram Spices.

Comparison of macro-nutrients per 100 grams:

• Dried Marjoram Spices have 39.9 times more Omega 3, 2.6 times more Carbohydrate, 1.3 times more Sugars and 3.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 7.3 times more Fat, 13.4 times more Saturated Fat, 29.1 times more Omega 6 and 1.6 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.