Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Sweetened Ready-to-drink Green Tea

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Sweetened Ready-to-drink Green Tea: 1852g

Oil Roasted Sunflower Seeds have 21.9 times more energy per 100g than Sweetened Ready-to-drink Green Tea. It has very high energy density when compared to other foods. Sweetened Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Sweetened Ready-to-drink Green Tea?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweetened Ready-to-drink Green Tea	0%	7%	93%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	88.3% 115g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	136% 99g	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	79.7% 57.8g	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	% 0.63g	% 40.6g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	0% 0g	38g per day for Men 19-50 years
Protein	30.3% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	0% 0mg	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	205% 30.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	10.3% 0.093mg	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	45% 3.6mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	58.8% 1.35mg	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	137% 962mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	47% 1732g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Sweetened Ready-to-drink Green Tea:

• 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 Sweetened Ready-to-drink Green Tea.
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Sweetened Ready-to-drink Green Tea:

• Oil Roasted Sunflower Seed Kernels have 4 times more Calcium, 16.5 times more Copper, more Iron, more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, more Selenium and 23.8 times more Zinc than Sweetened Ready-to-drink Green Tea.
• While Sweetened Ready-to-drink Green Tea contains 153.5 times more Sodium and 1331.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 10.6 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Sweetened Ready-to-drink Green Tea.
• While Sweetened Ready-to-drink Green Tea contains 5.9 times more Carbohydrate, 37.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Sweetened Ready-to-drink Green Tea have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetened Ready-to-drink Green Tea have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.