Comparing Nutrients in 300 calories Diet Ready-to-drink Green Tea VS Roasted Sunflower Seeds

Weight per 300 calories

• Diet Ready-to-drink Green Tea: 7500g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 145.5 times more energy per unit of mass than Diet Ready-to-drink Green Tea, which is very high in comparison to other foods. Diet Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 300 calories - Diet Ready-to-drink Green Tea or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Diet Ready-to-drink Green Tea	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Diet Ready-to-drink Green Tea	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	0% 0g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	96% 69.8g	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	55% 39.8g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0g	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

	Diet Ready-to-drink Green Tea	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0mg	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	0% 0μg	30.5% 122μg	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	792% 713mg	0.8% 0.72mg	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	0% 0mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Ready-to-drink Green Tea	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	105% 0.94mg	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	0% 0mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	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	0% 0mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	200% 7403g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Diet Ready-to-drink Green Tea vs Roasted Sunflower Seeds:

• Diet Ready-to-drink Green Tea has 987.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Diet Ready-to-drink Green Tea vs Roasted Sunflower Seeds:

• Diet Ready-to-drink Green Tea has 2.1 times more Calcium, 8.3 times more Manganese, 291 times more Sodium and 11968.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, more Iron, more Phosphorus, more Selenium and 3.6 times more Zinc than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Diet Ready-to-drink Green Tea has 5.6 times more Carbohydrate and 49.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Diet Ready-to-drink Green Tea as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.