Comparing Nutrients in 1 kilogram Dried Thyme Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Thyme Spices	10%	19%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Thyme Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	95% 2760kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	85.3% 27.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	431% 6.9g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 639g	154% 200g	130g per day for Men 19-50 years
Sugars	23.6% 17g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	974% 370g	226% 86g	38g per day for Men 19-50 years
Protein	163% 91g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	211% 1900μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	428% 5.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	307% 4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	309% 49.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	1035% 13.5mg	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	685% 2740μg	568% 2270μg	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	556% 500mg	15.6% 14mg	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	499% 74.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1890% 18900mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	956% 8.6mg	2000% 18mg	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	15450% 1236mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	3420% 78.7mg	848% 19.5mg	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	287% 2010mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	239% 8140mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	83.6% 46μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	562% 61.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Thyme Spices vs Sunflower Seeds:

• Dried Thyme Spices have 63.3 times more Vitamin A, 1.2 times more Vitamin B9, 35.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B6 and 4.7 times more Vitamin E than Dried Thyme Spices.
• Both Dried Thyme Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Thyme Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Thyme Spices vs Sunflower Seeds:

• Dried Thyme Spices have 24.2 times more Calcium, 23.5 times more Iron, 4 times more Manganese, 1.3 times more Potassium, 6.1 times more Sodium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.5 times more Magnesium, 3.3 times more Phosphorus and 11.5 times more Selenium than Dried Thyme Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Thyme Spices have 11.5 times more Omega 3, 3.2 times more Carbohydrate and 4.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 6.9 times more Fat, 1.6 times more Saturated Fat, 46.1 times more Omega 6, 1.5 times more Sugars and 2.3 times more Protein than Dried Thyme Spices.
• Both Dried Thyme Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.