Comparing Nutrients in 300 calories Tea NESTEA, Black, Ready-to-drink, Lemon VS Roasted Sunflower Seeds

Weight per 300 calories

• Tea NESTEA, Black, Ready-to-drink, Lemon: 833g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 16.2 times more energy per unit of mass than Tea NESTEA, Black, Ready-to-drink, Lemon, which is very high in comparison to other foods. Tea NESTEA, Black, Ready-to-drink, Lemon having low energy density.

Which food has more nutrients per 300 calories - Tea NESTEA, Black, Ready-to-drink, Lemon or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tea NESTEA, Black, Ready-to-drink, Lemon	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tea NESTEA, Black, Ready-to-drink, Lemon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	104% 75.8g	1.94% 1.4g	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	0% 0g	15% 5.72g	38g per day for Men 19-50 years
Protein	0% 0g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Tea NESTEA, Black, Ready-to-drink, Lemon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32% 0.41mg	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	NA	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	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	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tea NESTEA, Black, Ready-to-drink, Lemon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	18.7% 749μg	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	0% 0mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	2% 8.33mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	47.3% 1.1mg	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	43% 300mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	4.66% 158mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	20.5% 760g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tea NESTEA, Black, Ready-to-drink, Lemon vs Roasted Sunflower Seeds:

Both Tea NESTEA, Black, Ready-to-drink, Lemon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Tea NESTEA, Black, Ready-to-drink, Lemon vs Roasted Sunflower Seeds:

• Tea NESTEA, Black, Ready-to-drink, Lemon has 113.2 times more Sodium and 1228.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 14.1 times more Copper, more Iron, 8 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium and 5.5 times more Zinc than Tea NESTEA, Black, Ready-to-drink, Lemon.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tea NESTEA, Black, Ready-to-drink, Lemon has 6.1 times more Carbohydrate and 53.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat, more Fiber and more Protein than Tea NESTEA, Black, Ready-to-drink, Lemon.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.