Comparing Nutrients in 5 ounces Instant Tea VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.4% 447kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	25% 32.4g	130g per day for Men 19-50 years
Sugars	11% 7.84g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	31.7% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	51% 28.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.42mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.5mg	86.4% 1.12mg	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	36.5% 146μg	83% 332μg	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	0% 0mg	1.73% 1.56mg	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	0% 0mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	284% 2.56mg	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	40% 3.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8197% 189mg	128% 2.95mg	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	48.4% 339mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	252% 8562mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Instant Tea vs Oil Roasted Sunflower Seeds:

• Unsweetened Instant Tea Powder has 3.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Instant Tea vs Oil Roasted Sunflower Seeds:

• Unsweetened Instant Tea Powder has 1.4 times more Calcium, 2.1 times more Magnesium, 63.9 times more Manganese, 12.5 times more Potassium and 24 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 1.9 times more Iron, 4.8 times more Phosphorus, 14.8 times more Selenium and 3.1 times more Zinc than Unsweetened Instant Tea Powder.

Comparison of macro-nutrients per 5 ounces:

• Unsweetened Instant Tea Powder has 2.6 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, more Fat, more Saturated Fat and 855.2 times more Omega 6 than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3, Fiber and Protein per 5 oz.
• Both Unsweetened Instant Tea Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.