Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	91% 2640kcal	54% 1565kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	274% 356g	130g per day for Men 19-50 years
Sugars	17% 12.4g	28.3% 20.5g	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	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	236% 11.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	78% 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	269% 1075μg	69% 277μg	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	789% 118mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	31.8% 318mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	167% 1.5mg	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	215% 17.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	6049% 139mg	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	748% 5239mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	461% 15663mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Unsweetened Lemon Instant Tea:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B1, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 290 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 2.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unsweetened Lemon Instant Tea have similar amounts of Vitamin B3 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Unsweetened Lemon Instant Tea:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Calcium, 5.5 times more Copper, 5.1 times more Iron, 10.8 times more Phosphorus, 26.4 times more Selenium and 5.4 times more Zinc than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 14.5 times more Manganese, 4.1 times more Potassium and 18.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unsweetened Lemon Instant Tea have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 276.7 times more Fat, 111 times more Saturated Fat, 2.1 times more Omega 3, 415 times more Omega 6, 2.2 times more Fiber and 2.6 times more Protein than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 3.3 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unsweetened Lemon Instant Tea have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.