Comparing Nutrients in 500 calories Dried Marjoram SpicesVS Sunflower Seeds

Weight per 500 calories

Dried Marjoram Spices

185g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Dried Marjoram Spices, which is very high in comparison to other foods. Dried Marjoram Spices having high energy density.

Which food has more nutrients per 500 calories - Dried Marjoram Spices or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dried Marjoram Spices

14%

18%

68%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Dried Marjoram Spicesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Spices and Herbs rich in Energy

13.4%13g

Fat

45.4%44g

13 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Spices and Herbs rich in Fat

3.05%0.98g

Saturated Fat

12%3.8g

0.98 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Spices and Herbs rich in Saturated Fat

372%5.96g

Omega 3

3.2%0.051g

5.96 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Spices and Herbs rich in Omega 3

12.8%2.17g

Omega 6

116%19.7g

2.17 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Spices and Herbs rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Spices and Herbs rich in Cholesterol

86%112g

Carbohydrate

13%17g

112 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Spices and Herbs rich in Carbohydrate

10.4%7.55g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.55 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Spices and Herbs rich in Sugars

Fructose

≤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 .

Find Spices and Herbs rich in Fructose

Glucose

NA gvsNA g

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

Find Spices and Herbs rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Spices and Herbs rich in Sucrose

196%74.4g

Fiber

19.4%7.36g

74.4 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber

41.7%23.4g

Protein

31.8%17.8g

23.4 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Spices and Herbs rich in Protein Buy premium vegan protein powder

Vitamins

Dried Marjoram Spicesvs Sunflower Seeds

82.6%744μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

744 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin A Buy Preformed Vegan Vitamin A

44.4%0.53mg

Vitamin B1

106%1.27mg

Thiamine

0.53 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B1 Buy Vegan Vitamin B1

45%0.58mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.58 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B2 Buy Vegan Vitamin B2

47.5%7.6mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.6 mgvs7.14 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

Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

169%2.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.2 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B7

126%506μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

506 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B12 Buy Vegan Vitamin B12

105%95mg

Vitamin C

1.33%1.2mg

Ascorbic acid

95 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin D Buy Vegan Vitamin D

20.8%3.1mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

3.1 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin E

956%1147μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1147 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin K

Minerals

Dried Marjoram Spicesvs Sunflower Seeds

367%3672mg

Calcium

6.68%66.8mg

3672 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Spices and Herbs rich in Calcium

232%2.1mg

Copper

171%1.54mg

2.1 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Spices and Herbs rich in Copper

Fluoride

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 .

Find Spices and Herbs rich in Fluoride

1908%153mg

Iron

56%4.5mg

153 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Spices and Herbs rich in Iron

152%638mg

Magnesium

66.3%278mg

638 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Spices and Herbs rich in Magnesium

436%10mg

Manganese

72.6%1.67mg

10 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Manganese

Molybdenum

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 .

Find Spices and Herbs rich in Molybdenum

80.7%565mg

Phosphorus

80.7%565mg

565 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Spices and Herbs rich in Phosphorus

82.6%2808mg

Potassium

16.2%552mg

2808 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Spices and Herbs rich in Potassium

15%8.3μg

Selenium

82.5%45.4μg

8.3 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Spices and Herbs rich in Selenium

9.47%142mg

Sodium

0.51%7.7mg

142 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Spices and Herbs rich in Sodium

60.4%6.64mg

Zinc

39%4.3mg

6.64 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Spices and Herbs rich in Zinc

0.38%14g

Water

0.11%4.05g

14 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Spices and Herbs rich in Water

Lets compare vitamin content per 500 calories of Dried Marjoram Spices vs Sunflower Seeds:

Dried Marjoram Spices have 289.5 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 79.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1 and 9.7 times more Vitamin E than Dried Marjoram Spices.
Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Marjoram Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Marjoram Spices vs Sunflower Seeds:

Dried Marjoram Spices have 55 times more Calcium, 1.4 times more Copper, 34 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 5.1 times more Potassium, 18.4 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Selenium than Dried Marjoram Spices.
Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Marjoram Spices have 116 times more Omega 3, 6.5 times more Carbohydrate, 3.4 times more Sugars, 10.1 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 3.9 times more Saturated Fat and 9.1 times more Omega 6 than Dried Marjoram Spices.
Both Dried Marjoram Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Dried Marjoram Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Marjoram SpicesVS Ground Mustard SeedSunflower SeedsVS Ground Mustard SeedDried Marjoram SpicesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Dried Marjoram SpicesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Marjoram Spices or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: