Comparing Nutrients in 300 calories WENDY'S, Tea, Ready-to-drink, Unsweetened VS Sunflower Seeds

Weight per 300 calories

• WENDY'S, Tea, Ready-to-drink, Unsweetened: 30000g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 584 times more energy per unit of mass than WENDY'S, Tea, Ready-to-drink, Unsweetened, which is very high in comparison to other foods. WENDY'S, Tea, Ready-to-drink, Unsweetened having very low energy density.

Which food has more nutrients per 300 calories - WENDY'S, Tea, Ready-to-drink, Unsweetened or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
WENDY'S, Tea, Ready-to-drink, Unsweetened	100%	0%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11.6% 4.4g	38g per day for Men 19-50 years
Protein	118% 66g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	450% 5.4mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	554% 7.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	NA	29% 117μg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	1774% 41mg	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	43% 300mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	809% 29937g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of WENDY'S, Tea, Ready-to-drink, Unsweetened vs Sunflower Seeds:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 7.1 times more Vitamin B1, 39.5 times more Vitamin B2 and 4.7 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B3 and more Vitamin B6 than WENDY'S, Tea, Ready-to-drink, Unsweetened.

Comparing minerals per 300 calories for WENDY'S, Tea, Ready-to-drink, Unsweetened vs Sunflower Seeds:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 15 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium, 40.7 times more Manganese, 12.7 times more Potassium, 194.7 times more Sodium and 12320.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Iron and more Selenium than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 6.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6 and more Carbohydrate than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.