Comparing Nutrients in 5 ounces With Added Ascorbic Acid Lemon Instant Tea VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	With Added Ascorbic Acid Lemon Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 546kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	With Added Ascorbic Acid Lemon Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	147% 1.9mg	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	15.2% 61μg	80.4% 322μg	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	157% 142mg	2.2% 2mg	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	332% 50mg	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

	With Added Ascorbic Acid Lemon Instant Tea	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	283% 2.55mg	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	2.83% 0.23mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	120% 2.76mg	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	2.83% 20mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.011% 0.43g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of With Added Ascorbic Acid Lemon Instant Tea vs Sunflower Seeds:

• With Added Ascorbic Acid Lemon Instant Tea has 71.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 1.8 times more Vitamin B2, 20.5 times more Vitamin B3, 10.3 times more Vitamin B5, 61.1 times more Vitamin B6 and 5.3 times more Vitamin B9 than With Added Ascorbic Acid Lemon Instant Tea.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for With Added Ascorbic Acid Lemon Instant Tea vs Sunflower Seeds:

• With Added Ascorbic Acid Lemon Instant Tea has 1.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 72 times more Copper, 32.8 times more Iron, 29.5 times more Magnesium, 47.1 times more Phosphorus, 3 times more Potassium, 75.7 times more Selenium and 50 times more Zinc than With Added Ascorbic Acid Lemon Instant Tea.

Comparison of macro-nutrients per 5 ounces:

• With Added Ascorbic Acid Lemon Instant Tea has 4.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 171.5 times more Fat, 120.4 times more Saturated Fat, 768.3 times more Omega 6, more Fiber and 34.6 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• Both With Added Ascorbic Acid Lemon Instant Tea and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both With Added Ascorbic Acid Lemon Instant Tea as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.