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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Instant Tea, Lemon, Sweetened, Powder	0%	2%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Energy	204% 5920kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	758% 986g	130g per day for Men 19-50 years
Sugars	43% 31g	1314% 953g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	18.4% 7g	38g per day for Men 19-50 years
Protein	358% 201g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	11.5% 0.15mg	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	585% 2340μg	2.5% 10μg	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	12.2% 11mg	0% 0mg	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	2422% 363mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Calcium	87% 870mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	146% 5840μg	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	535% 42.8mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	613% 14mg	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	1627% 11390mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.035% 1.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Instant Tea, Lemon, Sweetened, Powder per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 29.1 times more Vitamin B1, more Vitamin B2, 33 times more Vitamin B3, more Vitamin B5, 52.8 times more Vitamin B6, 234 times more Vitamin B9, more Vitamin E and more Vitamin K than Instant Tea, Lemon, Sweetened, Powder.
• 1 kilogram of Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 43.5 times more Calcium, 180.4 times more Copper, 20.4 times more Iron, 42.3 times more Magnesium, 1.5 times more Manganese, 569.5 times more Phosphorus, 2.9 times more Potassium, 130.3 times more Selenium and 173.7 times more Zinc than Instant Tea, Lemon, Sweetened, Powder.
• 1 kilogram of Instant Tea, Lemon, Sweetened, Powder lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 70.3 times more Fat, 72.9 times more Saturated Fat, 1.3 times more Omega 3, 231.1 times more Omega 6, 15.1 times more Fiber and 167.2 times more Protein than Instant Tea, Lemon, Sweetened, Powder.
• While 1 kg of Instant Tea, Lemon, Sweetened, Powder contains 4.3 times more Carbohydrate and 30.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Instant Tea, Lemon, Sweetened, Powder provide inadequate amounts of Omega 6, Fiber and Protein