Comparing Nutrients in 7 ounces Unsweetened Lemon Instant Tea VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.6% 685kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	44% 14g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	35% 45.4g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	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	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	55.4% 21g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon 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	2.8% 0.034mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	30.3% 121μg	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	1.2% 0.18mg	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

	Unsweetened Lemon Instant Tea	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	18.6% 1.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	2646% 61mg	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	30.3% 212mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	202% 6852mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Unsweetened Lemon Instant Tea vs Oil Roasted Sunflower Seeds:

• Unsweetened Lemon Instant Tea has 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.8 times more Vitamin B1, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant 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 Unsweetened Lemon Instant Tea vs Oil Roasted Sunflower Seeds:

• Unsweetened Lemon Instant Tea has 14.7 times more Manganese, 7.1 times more Potassium and 18.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 5.5 times more Copper, 5.7 times more Iron, 10.6 times more Phosphorus, 26.1 times more Selenium and 5.3 times more Zinc than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsweetened Lemon Instant Tea has 3.4 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 285 times more Fat, 150.4 times more Saturated Fat, 2.5 times more Omega 3, 433 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.