Comparing Nutrients in 14 ounces Brewed Oolong Tea VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brewed Oolong Tea	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Brewed Oolong Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.14% 3.97kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.46% 0.6g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	0% 0g	111% 42g	38g per day for Men 19-50 years
Protein	0% 0g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Brewed Oolong Tea	Oil Roasted 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Oolong Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	359% 8.26mg	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	0.57% 3.97mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	10.7% 396g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brewed Oolong Tea vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 68.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Brewed Oolong Tea.
• Both Brewed Oolong Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brewed Oolong Tea vs Oil Roasted Sunflower Seeds:

• Brewed Oolong Tea has 64.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, more Copper, more Iron, 127 times more Magnesium, 9.9 times more Manganese, 1139 times more Phosphorus, 40.3 times more Potassium, more Selenium and 521 times more Zinc than Brewed Oolong Tea.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 592 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 152.6 times more Carbohydrate, more Sugars, more Fiber and more Protein than Brewed Oolong Tea.
• Both Brewed Oolong Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.