Comparing Nutrients in 1 pound Sunflower Seeds VS Instant Tea, Decaffeinated, Lemon, Diet

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	42.2% 0.55mg	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	257% 1030μg	39.7% 159μg	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	7.06% 6.35mg	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	1064% 160mg	0% 0mg	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

	Sunflower Seeds	Instant Tea, Decaffeinated, Lemon, Diet	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	60.5% 0.54mg	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	298% 24mg	503% 40.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	5989% 138mg	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	428% 2994mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	343% 11648mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Instant Tea, Decaffeinated, Lemon, Diet:

• Dried Sunflower Seed Kernels have 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, Decaffeinated, Lemon, Diet.
• While Instant Tea, Decaffeinated, Lemon, Diet contains 1.4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Instant Tea, Decaffeinated, Lemon, Diet have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Instant Tea, Decaffeinated, Lemon, Diet:

• Dried Sunflower Seed Kernels have 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, Decaffeinated, Lemon, Diet.
• While Instant Tea, Decaffeinated, Lemon, Diet contains 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.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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, Decaffeinated, Lemon, Diet.
• While Instant Tea, Decaffeinated, Lemon, Diet contains 4.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Instant Tea, Decaffeinated, Lemon, Diet have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.