Comparing Nutrients in 1 pound 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	15.8% 458kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	127% 2.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	167% 63.5g	103% 39g	38g per day for Men 19-50 years
Protein	45% 25.2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Thyme	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	120% 1080μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	469% 6.1mg	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	51% 204μg	257% 1030μg	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	807% 726mg	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	NA	1064% 160mg	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	184% 1837mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	280% 2.5mg	907% 8.16mg	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	989% 79mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	385% 8.85mg	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	68.7% 481mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	74.6% 8.2mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8% 295g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.