Comparing Nutrients in 14 ounces Unsweetened Lemon Instant Tea VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	63% 81.7g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	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	52.2% 20g	120% 45.6g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	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	5.62% 0.067mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	206% 10.3mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.89mg	246% 3.2mg	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	60.5% 242μg	236% 945μg	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% 0mg	6.17% 5.56mg	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	2.4% 0.36mg	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

	Unsweetened Lemon Instant Tea	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	809% 7.28mg	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	37.2% 2.98mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	131% 552mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	5292% 122mg	365% 8.4mg	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	60.7% 425mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	403% 13705mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Lemon Instant Tea VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Unsweetened Lemon Instant Tea versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Unsweetened Lemon Instant Tea vs Toasted Sunflower Seeds:

• 14 ounces of Unsweetened Lemon Instant Tea have 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 19.1 times more Vitamin B1, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Unsweetened Lemon Instant Tea.
• 14 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1
• Both Unsweetened Lemon Instant Tea as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Unsweetened Lemon Instant Tea vs Toasted Sunflower Seeds:

• 14 ounces of Unsweetened Lemon Instant Tea have 14.5 times more Manganese, 7 times more Potassium and 18.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 5.5 times more Copper, 9.1 times more Iron, 10.8 times more Phosphorus and 5.4 times more Zinc than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Toasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unsweetened Lemon Instant Tea have 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 315.6 times more Fat, 126.7 times more Saturated Fat, 2.4 times more Omega 3, 473.3 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Unsweetened Lemon Instant Tea.
• 14 ounces of Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6