Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Sweetened Ready-to-drink Green Tea

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sweetened Ready-to-drink Green Tea	0%	7%	93%

Macro Nutrients

	Toasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	84.7% 2457kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	17% 12.4g	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	% 8.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.6g	0% 0g	38g per day for Men 19-50 years
Protein	122% 68.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	22.6% 226mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	2.2% 0.02mg	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	338% 27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	12.6% 0.29mg	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	657% 4596mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Sweetened Ready-to-drink Green Tea per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Sweetened Ready-to-drink Green Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Sweetened Ready-to-drink Green Tea:

• 14 ounces of Toasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Sweetened Ready-to-drink Green Tea.
• 14 ounces of Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Sweetened Ready-to-drink Green Tea:

• 14 ounces of Toasted Sunflower Seeds have 57 times more Calcium, 366.8 times more Copper, more Iron, more Magnesium, 29 times more Manganese, 37.4 times more Phosphorus, 40.9 times more Potassium and 530 times more Zinc than Sweetened Ready-to-drink Green Tea.
• While 14 oz of Sweetened Ready-to-drink Green Tea contain 93.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Sweetened Ready-to-drink Green Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 22.9 times more Energy, 258.2 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 3.3 times more Carbohydrate, more Fiber and more Protein than Sweetened Ready-to-drink Green Tea.
• 14 ounces of Sweetened Ready-to-drink Green Tea provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein