Comparing Nutrients in 7 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	6.9% 200kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	55.4% 0.89g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	73% 27.8g	45% 17g	38g per day for Men 19-50 years
Protein	19.7% 11g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Thyme	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	52.5% 472μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.93mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	205% 2.67mg	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	22.3% 89.3μg	113% 450μg	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	353% 318mg	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	NA	465% 69.8mg	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	80.4% 804mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	397% 3.57mg	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	433% 34.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	168% 3.87mg	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	30% 210mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	35.5% 1209mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.