Comparing Nutrients in 1 kilogram Instant Tea VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Energy	109% 3150kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	451% 587g	154% 200g	130g per day for Men 19-50 years
Sugars	76.3% 55.3g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	224% 85g	226% 86g	38g per day for Men 19-50 years
Protein	361% 202g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	758% 9.85mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	675% 108mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	906% 45.3mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	274% 3.56mg	1035% 13.5mg	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	258% 1030μg	568% 2270μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Calcium	118% 1180mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	2000% 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	283% 22.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	648% 2720mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	57826% 1330mg	848% 19.5mg	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	341% 2390mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	1776% 60400mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Instant Tea vs Sunflower Seeds:

• Unsweetened Instant Tea Powder has 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin E than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Instant Tea vs Sunflower Seeds:

• Unsweetened Instant Tea Powder has 1.5 times more Calcium, 68.2 times more Manganese, 9.4 times more Potassium and 8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 2.3 times more Iron, 2.8 times more Phosphorus, 10 times more Selenium and 3 times more Zinc than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Instant Tea Powder has 1.4 times more Omega 3, 2.9 times more Carbohydrate and 2.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, more Fat, more Saturated Fat and 576.3 times more Omega 6 than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Dried Sunflower Seed Kernels have similar amounts of Fiber and Protein per 1 kg.
• Both Unsweetened Instant Tea Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.