Comparing Nutrients in 300 calories Sunflower Seeds VS Dried Thyme Spices

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Dried Thyme Spices: 109g

Sunflower Seeds have 2.1 times more energy per 100g than Dried Thyme Spices. It has very high energy density when compared to other foods. Dried Thyme Spices having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Dried Thyme Spices?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	9.27% 2.97g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.56% 1.86g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	106% 40.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	46% 0.6mg	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	29% 117μg	74.5% 298μg	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	0.8% 0.72mg	60.4% 54.3mg	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	120% 18mg	54.2% 8.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1553% 1864μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	4% 40mg	205% 2054mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	104% 0.93mg	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	33.7% 2.7mg	1679% 134mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	372% 8.55mg	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	48.4% 339mg	31.2% 218mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	4% 59.8mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.23% 8.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Dried Thyme Spices:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1 and 2.2 times more Vitamin E than Dried Thyme Spices.
• While Dried Thyme Spices contain 134 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B9, 75.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Thyme Spices have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Dried Thyme Spices:

• Dried Sunflower Seed Kernels have 1.6 times more Phosphorus and 5.4 times more Selenium than Dried Thyme Spices.
• While Dried Thyme Spices contain 51.3 times more Calcium, 49.8 times more Iron, 1.4 times more Magnesium, 8.5 times more Manganese, 2.7 times more Potassium, 12.9 times more Sodium and 2.6 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Thyme Spices have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 3.3 times more Fat and 21.8 times more Omega 6 than Dried Thyme Spices.
• While Dried Thyme Spices contain 1.3 times more Saturated Fat, 24.3 times more Omega 3, 6.8 times more Carbohydrate and 9.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Thyme Spices have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.