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

Weight per 100 calories

• Sunflower Seeds: 17g
• Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C: 10000g

Sunflower Seeds have 584 times more energy per 100g than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C. It has very high energy density when compared 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 - Sunflower Seeds or Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	24% 31g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0% 0mg	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	9.7% 39μg	0% 0μg	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	0.27% 0.24mg	4367% 3930mg	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	40% 6.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	55.6% 0.5mg	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	11.2% 0.9mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	335% 7.7mg	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	16% 113mg	514% 3600mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	269% 9962g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• While Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain 16393.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

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

• Dried Sunflower Seed Kernels have more Iron, more Magnesium, more Selenium and more Zinc than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• While Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain 7.5 times more Calcium, 1.6 times more Copper, 23.1 times more Manganese, 31.9 times more Phosphorus, 11.8 times more Potassium, 1687.1 times more Sodium and 12299.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 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.
• While Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain 9.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.