Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Energy	84.7% 2457kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	34% 11g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	9.36% 6.8g	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	120% 45.6g	386% 147g	38g per day for Men 19-50 years
Protein	122% 68.3g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	168% 2.2mg	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	236% 945μg	272% 1087μg	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	6.17% 5.56mg	220% 198mg	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	NA	198% 29.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	22.6% 226mg	750% 7501mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	379% 3.4mg	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	338% 27mg	6132% 491mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	1358% 31.2mg	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	657% 4596mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Thyme Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Dried Thyme Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Dried Thyme Spices:

• 14 ounces of Toasted Sunflower Seeds have 1.5 times more Vitamin B6 than Dried Thyme Spices.
• While 14 oz of Dried Thyme Spices contain more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 35.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Thyme Spices provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Dried Thyme Spices:

• 14 ounces of Toasted Sunflower Seeds have 2.1 times more Copper and 5.8 times more Phosphorus than Dried Thyme Spices.
• While 14 oz of Dried Thyme Spices contain 33.2 times more Calcium, 18.1 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 1.7 times more Potassium and 18.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Thyme Spices contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 2.2 times more Energy, 7.6 times more Fat, 2.2 times more Saturated Fat, 74.8 times more Omega 6 and 1.9 times more Protein than Dried Thyme Spices.
• While 14 oz of Dried Thyme Spices contain 8.7 times more Omega 3, 3.1 times more Carbohydrate and 3.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.