Comparing Nutrients in 300 calories Unsweetened Lemon Instant Tea VS Sunflower Seeds

Weight per 300 calories

• Unsweetened Lemon Instant Tea: 87g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Unsweetened Lemon Instant Tea, which is very high in comparison to other foods. Unsweetened Lemon Instant Tea having high energy density.

Which food has more nutrients per 300 calories - Unsweetened Lemon Instant Tea or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	5.42% 3.93g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	11.4% 4.35g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.23% 0.015mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	53% 0.69mg	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	13.3% 53μg	29% 117μg	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	0% 0mg	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	0.52% 0.078mg	120% 18mg	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

	Unsweetened Lemon Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	103% 0.92mg	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	8.15% 0.65mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	1160% 26.7mg	43.6% 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	13.3% 93mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	88.3% 3003mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	7.75% 0.85mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Unsweetened Lemon Instant Tea vs Sunflower Seeds:

• Unsweetened Lemon Instant Tea has 2.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.9 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 51.4 times more Vitamin B1, 3.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 230.9 times more Vitamin E than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Unsweetened Lemon Instant Tea vs Sunflower Seeds:

• Unsweetened Lemon Instant Tea has 26.6 times more Manganese, 9.1 times more Potassium and 10.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 3.2 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 3.6 times more Phosphorus, 10.4 times more Selenium and 3 times more Zinc than Unsweetened Lemon Instant Tea.

Comparison of macro-nutrients per 300 calories:

• Unsweetened Lemon Instant Tea has 6.6 times more Carbohydrate and 2.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 168.9 times more Fat, 56 times more Saturated Fat, 172.4 times more Omega 6 and 1.7 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Unsweetened Lemon Instant Tea as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.