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

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Sweetened	0%	2%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Sweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	138% 4010kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	758% 986g	158% 206g	130g per day for Men 19-50 years
Sugars	1314% 953g	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	0% 0g	303% 115g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Sweetened	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	9.17% 0.11mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	619% 8.05mg	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	595% 2380μg	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	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

	Instant Tea, Decaffeinated, Lemon, Sweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Instant Tea, Decaffeinated, Lemon, Sweetened VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Instant Tea, Decaffeinated, Lemon, Sweetened versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 29.5 times more Vitamin B1, more Vitamin B2, 33.6 times more Vitamin B3, 64.2 times more Vitamin B5, 53.7 times more Vitamin B6 and 238 times more Vitamin B9 than Instant Tea, Decaffeinated, Lemon, Sweetened.
• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Instant Tea, Decaffeinated, Lemon, Sweetened as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Sweetened has 1.4 times more Manganese than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 28.5 times more Calcium, 183.4 times more Copper, 32.4 times more Iron, 43 times more Magnesium, 579 times more Phosphorus, 2.9 times more Potassium and 176.7 times more Zinc than Instant Tea, Decaffeinated, Lemon, Sweetened.
• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Sweetened has 4.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Energy, 77.8 times more Fat, 65.4 times more Saturated Fat, 1.3 times more Omega 3, 252.6 times more Omega 6, more Fiber and 143.4 times more Protein than Instant Tea, Decaffeinated, Lemon, Sweetened.
• 1 kilogram of Instant Tea, Decaffeinated, Lemon, Sweetened provide inadequate amounts of Omega 6, Fiber and Protein