Comparing Nutrients in 1 pound Sunflower Seeds VS Instant Tea, Lemon, Sweetened, Prepared With Water

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Instant Tea, Lemon, Sweetened, Prepared With Water	0%	2%	98%

Macro Nutrients

	Sunflower Seeds	Instant Tea, Lemon, Sweetened, Prepared With Water	Recommended Dietary Allowance
Energy	91% 2649kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.35% 0.059g	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	30% 39g	130g per day for Men 19-50 years
Sugars	16.4% 12g	52% 37.8g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	168% 94g	0.081% 0.045g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Instant Tea, Lemon, Sweetened, Prepared With Water	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	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	0.31% 0.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	0.35% 0.005mg	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	0% 0μg	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	NA	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, Lemon, Sweetened, Prepared With Water	Recommended Dietary Allowance
Calcium	35.4% 354mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	3.53% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 525μg	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	1.13% 0.091mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	24.5% 0.56mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 414g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Instant Tea, Lemon, Sweetened, Prepared With Water:

• Dried Sunflower Seed Kernels have 1480 times more Vitamin B1, more Vitamin B2, 757.7 times more Vitamin B3, more Vitamin B5, 1345 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Instant Tea, Lemon, Sweetened, Prepared With Water.
• Both Dried Sunflower Seed Kernels as well as Instant Tea, Lemon, Sweetened, Prepared With Water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Instant Tea, Lemon, Sweetened, Prepared With Water:

• Dried Sunflower Seed Kernels have 39 times more Calcium, 257.1 times more Copper, 262.5 times more Iron, 325 times more Magnesium, 15.7 times more Manganese, more Phosphorus, 43 times more Potassium, 530 times more Selenium and 500 times more Zinc than Instant Tea, Lemon, Sweetened, Prepared With Water.
• While Instant Tea, Lemon, Sweetened, Prepared With Water contains 19.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 16.7 times more Energy, 857.7 times more Fat, 556.9 times more Saturated Fat, 12 times more Omega 3, 1773.1 times more Omega 6, 2.3 times more Carbohydrate, 86 times more Fiber and 2078 times more Protein than Instant Tea, Lemon, Sweetened, Prepared With Water.
• While Instant Tea, Lemon, Sweetened, Prepared With Water contains 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Instant Tea, Lemon, Sweetened, Prepared With Water have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.