Comparing Nutrients in 7 ounces Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 671kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	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	130% 169g	35% 45.4g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	0% 0g	55.4% 21g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	17.4% 69.5μg	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	NA	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

	Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	220% 17.6mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	2620% 60.3mg	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	39.7% 278mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	150% 5096mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder vs Oil Roasted Sunflower Seeds:

• Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder has 2.1 times more Iron, 14.6 times more Manganese, 5.3 times more Potassium and 137.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 15 times more Copper, 8.1 times more Phosphorus, 43.4 times more Selenium and 5.9 times more Zinc than Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder has 3.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 85.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Sugars, more Fiber and 6.1 times more Protein than Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder.
• Both Instant Tea, Sweetened With Sodium Saccharin, Lemon-flavored, Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.