Comparing Nutrients in 1 kilogram Unsweetened Lemon Instant Tea VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	119% 3450kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	176% 229g	130g per day for Men 19-50 years
Sugars	62.3% 45.2g	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	132% 50g	279% 106g	38g per day for Men 19-50 years
Protein	132% 74g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant 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	14% 0.17mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	386% 61.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	520% 26mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	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	153% 610μg	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	6% 0.9mg	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

	Unsweetened Lemon Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	94% 7.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	331% 1390mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	13335% 307mg	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	153% 1070mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	1016% 34530mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Unsweetened Lemon Instant Tea has 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.8 times more Vitamin B1, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea 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 Unsweetened Lemon Instant Tea vs Oil Roasted Sunflower Seeds:

• Unsweetened Lemon Instant Tea has 14.7 times more Manganese, 7.1 times more Potassium and 18.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 5.5 times more Copper, 5.7 times more Iron, 10.6 times more Phosphorus, 26.1 times more Selenium and 5.3 times more Zinc than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Lemon Instant Tea has 3.4 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 285 times more Fat, 150.4 times more Saturated Fat, 2.5 times more Omega 3, 433 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.