Comparing Nutrients in 1 pound 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	54% 1565kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	80% 104g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	127% 48g	38g per day for Men 19-50 years
Protein	60% 33.6g	162% 91g	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	6.43% 0.077mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	276% 3.6mg	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	69% 277μg	265% 1061μg	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	5.54% 5mg	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	2.72% 0.41mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	909% 8.2mg	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	42.5% 3.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	410% 9.43mg	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	69.3% 485mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.