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

Weight per 300 calories

• WENDY'S, Tea, Ready-to-drink, Unsweetened: 30000g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 592 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
WENDY'S, Tea, Ready-to-drink, Unsweetened	100%	0%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	118% 66g	18% 10g	56g per day for Men 19-50 years

Vitamins

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Oil 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	450% 5.4mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	554% 7.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	1774% 41mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	809% 29937g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 33.3 times more Vitamin B1 and 50.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B3, 1.3 times more Vitamin B5 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 Oil Roasted Sunflower Seeds:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 13.6 times more Calcium, 2.6 times more Copper, 4.7 times more Magnesium, 38.7 times more Manganese, 17.2 times more Potassium, 592 times more Sodium and 38360.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Iron, 1.9 times more Phosphorus and more Selenium than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 6.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.