Comparing Nutrients in 100 calories Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C VS Toasted Sunflower Seeds

Weight per 100 calories

• Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C: 10000g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 619 times more energy per unit of mass than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C, which is very high in comparison to other foods. Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C having very low energy density.

Which food has more nutrients per 100 calories - Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	0% 0g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10% 0.13mg	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	0% 0μg	9.6% 38.4μg	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	4367% 3930mg	0.25% 0.23mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	33% 0.3mg	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	0% 0mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	15% 0.34mg	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	514% 3600mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	173% 2600mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	269% 9962g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C vs Toasted Sunflower Seeds:

• Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have 17376.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• Both Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C vs Toasted Sunflower Seeds:

• Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have 10.9 times more Calcium, 1.7 times more Copper, 22.5 times more Manganese, 19.2 times more Phosphorus, 16.4 times more Potassium, 5364.7 times more Sodium and 61664.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Iron, more Magnesium and more Zinc than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.

Comparison of macro-nutrients per 100 calories:

• Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have 9.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• Both Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.