Comparing Nutrients in 500 calories WENDY'S, Tea, Ready-to-drink, Unsweetened VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• WENDY'S, Tea, Ready-to-drink, Unsweetened: 50000g
• Oil Roasted Sunflower Seeds: 84.5g

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 500 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	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	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	23.6% 8.95g	38g per day for Men 19-50 years
Protein	196% 110g	30.3% 17g	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	750% 9mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	NA	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

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 1000mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2957% 68mg	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	71.4% 500mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	206% 7000mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	100% 1500mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1349% 49895g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.