Comparing Nutrients in 500 calories ARIZONA Lemon Tea VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• ARIZONA Lemon Tea: 1282g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 15.2 times more energy per unit of mass than ARIZONA Lemon Tea, which is very high in comparison to other foods. ARIZONA Lemon Tea having low energy density.

Which food has more nutrients per 500 calories - ARIZONA Lemon Tea or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
ARIZONA Lemon Tea	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	ARIZONA Lemon Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	15% 19.3g	130g per day for Men 19-50 years
Sugars	170% 123g	3.62% 2.63g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	0% 0g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	0% 0g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	ARIZONA Lemon Tea	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	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	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	49.4% 198μg	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	0% 0mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	ARIZONA Lemon Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	7.12% 0.064mg	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	39.4% 1577μg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.05% 13mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	76.4% 1.76mg	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	1.83% 13mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	3.77% 128mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	3.4% 51.3mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	1.17% 0.13mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	31.2% 1156g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of ARIZONA Lemon Tea vs Oil Roasted Sunflower Seeds:

Both ARIZONA Lemon Tea and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 500 kcal
• Both ARIZONA Lemon Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for ARIZONA Lemon Tea vs Oil Roasted Sunflower Seeds:

• ARIZONA Lemon Tea has 888.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 23.8 times more Copper, more Iron, 8.4 times more Magnesium, 75 times more Phosphorus, 3.2 times more Potassium and 34.3 times more Zinc than ARIZONA Lemon Tea.
• Both ARIZONA Lemon Tea and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• ARIZONA Lemon Tea has 6.5 times more Carbohydrate and 47 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Fiber and more Protein than ARIZONA Lemon Tea.
• Both ARIZONA Lemon Tea and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both ARIZONA Lemon Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.