Comparing Nutrients in 100 grams Instant Tea, Decaffeinated, Lemon, Diet VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Decaffeinated, Lemon, Diet	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Instant Tea, Decaffeinated, Lemon, Diet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 338kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	0% 0g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Decaffeinated, Lemon, Diet	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	61% 0.79mg	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	8.75% 35μg	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea, Decaffeinated, Lemon, Diet	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.1% 21mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	200% 1.8mg	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	111% 8.87mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	90% 2.08mg	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	20% 140mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	75.5% 2568mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	27.5% 412mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Instant Tea, Decaffeinated, Lemon, Diet 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, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Instant Tea, Decaffeinated, Lemon, Diet vs Oil Roasted Sunflower Seeds:

• Instant Tea, Decaffeinated, Lemon, Diet 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, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Instant Tea, Decaffeinated, Lemon, Diet 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, Decaffeinated, Lemon, Diet.
• Both Instant Tea, Decaffeinated, Lemon, Diet as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.