Comparing Nutrients in 1 pound Dried Thyme Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Thyme Spices	10%	19%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1252kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	34.7% 33.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	38.7% 12.4g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	84% 109g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	442% 168g	132% 50.3g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	96% 862μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	281% 3.65mg	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	311% 1243μg	269% 1075μg	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	252% 227mg	7.06% 6.35mg	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	226% 34mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	857% 8573mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	922% 8.3mg	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	7008% 561mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1551% 35.7mg	416% 9.57mg	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	130% 912mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	109% 3692mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Thyme Spices have more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 35.7 times more Vitamin C and 635 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.5 times more Vitamin E than Dried Thyme Spices.
• Both Dried Thyme Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Thyme Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Thyme Spices have 27 times more Calcium, 32.5 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese and 18.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 5.7 times more Phosphorus and 17.2 times more Selenium than Dried Thyme Spices.
• Both Dried Thyme Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Thyme Spices have 10 times more Omega 3, 2.7 times more Carbohydrate and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 6.7 times more Fat, 1.9 times more Saturated Fat, 65.6 times more Omega 6, 1.6 times more Sugars and 2.1 times more Protein than Dried Thyme Spices.
• Both Dried Thyme Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.