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

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Sweetened	0%	2%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Sweetened	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	138% 4010kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	163% 52g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	758% 986g	185% 241g	130g per day for Men 19-50 years
Sugars	1314% 953g	37.7% 27.3g	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	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	0% 0g	292% 111g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Sweetened	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	9.17% 0.11mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	618% 8.04mg	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	2.5% 10μg	593% 2370μg	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	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea, Decaffeinated, Lemon, Sweetened	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	2033% 18.3mg	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	26.3% 2.1mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1289% 29.7mg	917% 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	2.86% 20mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, more Vitamin B2, 56.3 times more Vitamin B3, 64 times more Vitamin B5, 53.6 times more Vitamin B6, 237 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Instant Tea, Decaffeinated, Lemon, Sweetened.
• Both Instant Tea, Decaffeinated, Lemon, Sweetened as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Instant Tea, Decaffeinated, Lemon, Sweetened has 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 183 times more Copper, 18.1 times more Iron, 43 times more Magnesium, 577.5 times more Phosphorus, 5 times more Potassium, 132.2 times more Selenium and 176.3 times more Zinc than Instant Tea, Decaffeinated, Lemon, Sweetened.

Comparison of macro-nutrients per 1 kilogram:

• Instant Tea, Decaffeinated, Lemon, Sweetened has 4.1 times more Carbohydrate and 34.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 68.2 times more Fat, 57.4 times more Saturated Fat, 221.5 times more Omega 6, more Fiber and 161.1 times more Protein than Instant Tea, Decaffeinated, Lemon, Sweetened.
• Both Instant Tea, Decaffeinated, Lemon, Sweetened and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Instant Tea, Decaffeinated, Lemon, Sweetened as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.