Comparing Nutrients in 100 calories Diet Ready-to-drink Green Tea VS Sunflower Seeds

Weight per 100 calories

• Diet Ready-to-drink Green Tea: 2500g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 146 times more energy per unit of mass than Diet Ready-to-drink Green Tea, which is very high in comparison to other foods. Diet Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 100 calories - Diet Ready-to-drink Green Tea or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Diet Ready-to-drink Green Tea	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Diet Ready-to-drink Green Tea	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	32% 23.3g	0.62% 0.45g	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	18.3% 13.3g	NA	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	0% 0g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	0% 0g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Diet Ready-to-drink Green Tea	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.7% 0.23mg	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	9.7% 39μg	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	264% 238mg	0.27% 0.24mg	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	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Ready-to-drink Green Tea	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	34.2% 0.31mg	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% 0mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	14.5% 0.33mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	66.7% 2468g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Diet Ready-to-drink Green Tea vs Sunflower Seeds:

• Diet Ready-to-drink Green Tea has 990.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Diet Ready-to-drink Green Tea vs Sunflower Seeds:

• Diet Ready-to-drink Green Tea has 1.9 times more Calcium, 9 times more Manganese, 97.3 times more Sodium and 3046.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, more Iron, 2.2 times more Magnesium, more Phosphorus, more Selenium and 3.4 times more Zinc than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Diet Ready-to-drink Green Tea has 6.8 times more Carbohydrate and 51.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Diet Ready-to-drink Green Tea as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.