Comparing Nutrients in 1 pound Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	4%	1%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1533kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 387g	69.8% 91g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	26.7% 15g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	469% 6.1mg	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	39.7% 159μg	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	907% 8.16mg	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	503% 40.2mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	135% 567mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	5989% 138mg	385% 8.85mg	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	91% 635mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	343% 11648mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder vs Sunflower Seeds:

• Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder has 1.4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 2.1 times more Vitamin B3, 11.1 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and more Vitamin E than Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder vs Sunflower Seeds:

• Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder has 1.7 times more Iron, 15.6 times more Manganese, 4 times more Potassium and 45.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 15 times more Copper, 2.6 times more Magnesium, 4.7 times more Phosphorus, 29.4 times more Selenium and 5.6 times more Zinc than Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder.

Comparison of macro-nutrients per 1 pound:

• Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder has 4.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 85.8 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.4 times more Sugars, more Fiber and 6.3 times more Protein than Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.