Comparing Nutrients in 500 calories Dried Thyme Spices VS Sunflower Seeds

Weight per 500 calories

• Dried Thyme Spices: 181g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Dried Thyme Spices, which is very high in comparison to other foods. Dried Thyme Spices having high energy density.

Which food has more nutrients per 500 calories - Dried Thyme Spices or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.95g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	13% 17g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	176% 67g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	38.2% 344μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.4% 0.93mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.95mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	88.6% 1.15mg	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	124% 496μg	48.6% 194μg	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	101% 91mg	1.33% 1.2mg	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	90% 13.6mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2588% 3106μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	342% 3424mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	171% 1.54mg	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	2799% 224mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	620% 14.3mg	72.6% 1.67mg	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	52% 364mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	43.4% 1475mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	6.64% 100mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Thyme Spices vs Sunflower Seeds:

• Dried Thyme Spices have 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.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1 and 2.2 times more Vitamin E than Dried Thyme Spices.
• Both Dried Thyme Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Thyme Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Thyme Spices vs Sunflower Seeds:

• Dried Thyme Spices have 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.
• While Dried Sunflower Seed Kernels contain 1.6 times more Phosphorus and 5.4 times more Selenium than Dried Thyme Spices.
• Both Dried Thyme Spices and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Thyme Spices have 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.
• While Dried Sunflower Seed Kernels contain 3.3 times more Fat and 21.8 times more Omega 6 than Dried Thyme Spices.
• Both Dried Thyme Spices and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Thyme Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.