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

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Sweetened Ready-to-drink Green Tea: 1852g

Toasted Sunflower Seeds have 22.9 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.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Sweetened Ready-to-drink Green Tea?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sweetened Ready-to-drink Green Tea	0%	7%	93%

Macro Nutrients

	Toasted 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	47.3% 46g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 40.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	4.6% 46mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	68.8% 5.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	134% 935mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	47% 1732g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Sweetened Ready-to-drink Green Tea Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Sweetened Ready-to-drink Green Tea?

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

• 500 calories of Toasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Sweetened Ready-to-drink Green Tea.
• 500 calories of Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Toasted Sunflower Seeds have 16 times more Copper, more Iron, more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 23.1 times more Zinc than Sweetened Ready-to-drink Green Tea.
• While 500 kcal of Sweetened Ready-to-drink Green Tea contain 160.5 times more Sodium and 2144.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Sweetened Ready-to-drink Green Tea lack sufficient amounts of Iron, Magnesium, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Sweetened Ready-to-drink Green Tea lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 11.3 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Sweetened Ready-to-drink Green Tea.
• While 500 kcal of Sweetened Ready-to-drink Green Tea contain 6.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Sweetened Ready-to-drink Green Tea offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Ready-to-drink Green Tea provide inadequate amounts of Omega 6, Fiber and Protein
• Both Toasted Sunflower Seed Kernels no Salt as well as Sweetened Ready-to-drink Green Tea provide inadequate amounts of Omega 3 in 500 calories.