Comparing Nutrients in 100 grams 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	9.5% 276kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	7.66% 7.43g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	8.53% 2.73g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	3.77% 2.73g	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	97% 37g	29.2% 11g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21% 190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	62% 0.8mg	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	68.5% 274μg	59.3% 237μg	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	55.6% 50mg	1.56% 1.4mg	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	50% 7.5mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1429% 1715μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	189% 1890mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	203% 1.83mg	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	1545% 124mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	342% 7.87mg	92% 2.1mg	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	28.7% 201mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	56% 6.18mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Dried Thyme Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.