Comparing Nutrients in 7 ounces Regular Brewed Green Tea VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Regular Brewed Green Tea	100%	0%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Regular Brewed Green Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.068% 2kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	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	% 0g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	0% 0g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Regular Brewed Green 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	1.16% 0.014mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.37% 0.06mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	121% 1.57mg	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	0% 0μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Brewed Green Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	0.88% 0.008mg	398% 3.58mg	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	0.5% 0.04mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	179% 4.13mg	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	0% 0mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	5.36% 198g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Regular Brewed Green Tea vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 45.7 times more Vitamin B1, 4.8 times more Vitamin B2, 137.7 times more Vitamin B3, 158.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Regular Brewed Green Tea.
• Both Regular Brewed Green Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Regular Brewed Green Tea vs Oil Roasted Sunflower Seeds:

• Regular Brewed Green Tea has 64.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 451 times more Copper, 214 times more Iron, 127 times more Magnesium, 11.3 times more Manganese, more Phosphorus, 60.4 times more Potassium, more Selenium and 521 times more Zinc than Regular Brewed Green Tea.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 592 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Carbohydrate, more Sugars, more Fiber and 91.2 times more Protein than Regular Brewed Green Tea.
• Both Regular Brewed Green Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.