Comparing Nutrients in 14 ounces Thyme VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Thyme	16%	11%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Thyme	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 401kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	146% 55.6g	90% 34g	38g per day for Men 19-50 years
Protein	39.4% 22g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Thyme	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	105% 945μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.24mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.62mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	411% 5.34mg	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	44.7% 179μg	225% 901μg	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	706% 635mg	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Thyme	Sunflower Seeds	Recommended Dietary Allowance
Calcium	161% 1607mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	794% 7.14mg	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	866% 69.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	336% 7.74mg	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	60% 421mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	71% 2417mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	7% 258g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Fresh Thyme has 79.3 times more Vitamin A, 1.3 times more Vitamin B2 and 114.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 30.8 times more Vitamin B1, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 5 times more Vitamin B9 than Fresh Thyme.
• Both Fresh Thyme as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Thyme vs Sunflower Seeds:

• Fresh Thyme has 5.2 times more Calcium, 3.3 times more Iron and 13.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 2 times more Magnesium, 6.2 times more Phosphorus and 2.8 times more Zinc than Fresh Thyme.
• Both Fresh Thyme and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Thyme has 7.5 times more Omega 3, 1.2 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.8 times more Energy, 30.6 times more Fat, 9.5 times more Saturated Fat, 271.2 times more Omega 6 and 3.7 times more Protein than Fresh Thyme.
• Both Fresh Thyme as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.