Comparing Nutrients in 5 ounces 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	13.5% 391kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	26.2% 34g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	5.34% 3.87g	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	138% 52.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	23% 13g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30% 269μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	87.7% 1.14mg	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	97% 388μg	84% 336μg	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	78.7% 71mg	2.2% 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	70.7% 10.6mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2025% 2430μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	268% 2679mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	288% 2.6mg	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	2190% 175mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	74.2% 312mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	130% 3mg	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	40.7% 285mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	34% 1154mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.76mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Dried Thyme Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.