Comparing Nutrients in 5 ounces Sunflower Seeds VS 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	28.5% 828kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	69.7% 91g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	3.34% 2.42g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	138% 52.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	30% 269μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	60% 0.78mg	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	80.4% 322μg	97% 388μg	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	2.2% 2mg	78.7% 71mg	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	332% 50mg	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2025% 2430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	11% 111mg	268% 2679mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	135% 1.2mg	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	93% 7.44mg	2190% 175mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	485% 11mg	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	134% 936mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	34% 1154mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	79.6% 8.76mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dried Thyme Spices:

• Dried Sunflower Seed Kernels have 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.
• While Dried Thyme Spices contain 63.3 times more Vitamin A, 35.7 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 B2 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Thyme Spices:

• Dried Sunflower Seed Kernels have 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.
• While Dried Thyme Spices contain 24.2 times more Calcium, 23.5 times more Iron, 4 times more Manganese, 1.3 times more Potassium and 6.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Thyme Spices have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Dried Thyme Spices contain 11.5 times more Omega 3, 3.2 times more Carbohydrate and 4.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.