Comparing Nutrients in 5 ounces 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	4.94% 143kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	39.6% 0.63g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	52.2% 20g	32% 12g	38g per day for Men 19-50 years
Protein	14% 7.9g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Thyme	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	147% 1.9mg	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	16% 63.8μg	80.4% 322μg	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	252% 227mg	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	NA	332% 50mg	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	57.4% 574mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	283% 2.55mg	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	309% 24.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	120% 2.76mg	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	21.5% 150mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.