Comparing Nutrients in 7 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	19% 548kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.84% 0.99g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	7.47% 5.4g	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	193% 73.4g	58% 22g	38g per day for Men 19-50 years
Protein	32.3% 18g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42% 377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	123% 1.6mg	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	136% 544μg	118% 470μg	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	110% 99mg	3.1% 2.78mg	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	99% 15mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	375% 3751mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	404% 3.63mg	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	3066% 245mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	182% 4.2mg	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	57% 399mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.