Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C: 30000g

Oil Roasted Sunflower Seeds have 592 times more energy per 100g than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C. It has very high energy density when compared to other foods. Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	71.5% 93g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0% 0g	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	0% 0g	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	% 0.38g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	0% 0mg	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	29.6% 119μg	0% 0μg	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	0.62% 0.56mg	13100% 11790mg	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	123% 18.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C	Recommended Dietary Allowance
Calcium	4.4% 44mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	167% 1.5mg	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	27% 2.17mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	1004% 23mg	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	82.5% 577mg	1543% 10800mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	520% 7800mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	808% 29886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C:

• Oil Roasted Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• While Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain 21150.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C:

• Oil Roasted Sunflower Seed Kernels have more Iron, more Magnesium, more Selenium and more Zinc than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• While Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain 6.8 times more Calcium, 1.6 times more Copper, 21.9 times more Manganese, 18.7 times more Phosphorus, 15.9 times more Potassium, 5130.7 times more Sodium and 38295.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C.
• While Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C contain 8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Green Tea, Ready-to-drink, Citrus, Diet, Fortified With Vitamin C have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.