Comparing Nutrients in 1 kilogram Instant Tea, Decaffeinated, Lemon, Diet VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Diet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	117% 3380kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	657% 854g	176% 229g	130g per day for Men 19-50 years
Sugars	26% 19g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	0% 0g	279% 106g	38g per day for Men 19-50 years
Protein	59% 33g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Diet	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 38.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	308% 15.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	609% 7.9mg	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	87.5% 350μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea, Decaffeinated, Lemon, Diet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	2004% 18mg	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	1109% 88.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	298% 1250mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	13204% 304mg	904% 21mg	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	200% 1400mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	755% 25680mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	275% 4120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Instant Tea, Decaffeinated, Lemon, Diet vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Instant Tea, Decaffeinated, Lemon, Diet vs Oil Roasted Sunflower Seeds:

• Instant Tea, Decaffeinated, Lemon, Diet has 2.1 times more Iron, 14.6 times more Manganese, 5.3 times more Potassium and 137.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 15 times more Copper, 8.1 times more Phosphorus, 43.4 times more Selenium and 5.9 times more Zinc than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Instant Tea, Decaffeinated, Lemon, Diet has 3.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 85.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Sugars, more Fiber and 6.1 times more Protein than Instant Tea, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.