Comparing Nutrients in 100 calories Unsweetened Lemon Instant Tea VS Instant Tea, Lemon, Sweetened, Powder

Weight per 100 calories

• Unsweetened Lemon Instant Tea: 29g
• Instant Tea, Lemon, Sweetened, Powder: 25g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Unsweetened Lemon Instant Tea or Instant Tea, Lemon, Sweetened, Powder?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Instant Tea, Lemon, Sweetened, Powder	0%	2%	98%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.054% 0.052g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	0.6% 0.01g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	32.8% 23.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.8% 1.45g	0.46% 0.17g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	0.053% 0.03g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.41% 0.005mg	0.23% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	0.19% 0.031mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.97% 0.065mg	0.29% 0.004mg	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	4.42% 17.7μg	0.062% 0.25μg	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	0% 0mg	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	0.17% 0.026mg	0% 0mg	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

	Unsweetened Lemon Instant Tea	Instant Tea, Lemon, Sweetened, Powder	Recommended Dietary Allowance
Calcium	0.81% 8.1mg	0.05% 0.5mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	0.28% 0.002mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.64% 146μg	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	2.7% 0.22mg	0.65% 0.052mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	0.18% 0.75mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	15.3% 0.35mg	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	4.43% 31mg	0.071% 0.5mg	700mg per day for Men 19-50 years
Potassium	29.4% 1001mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.87μg	0.27% 0.15μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.083% 1.25mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.28mg	0.068% 0.007mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	0.001% 0.032g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Unsweetened Lemon Instant Tea vs Instant Tea, Lemon, Sweetened, Powder:

• Unsweetened Lemon Instant Tea has more Vitamin B2, 57.4 times more Vitamin B3, more Vitamin B5, 17.3 times more Vitamin B6 and 70.9 times more Vitamin B9 than Instant Tea, Lemon, Sweetened, Powder.
• Both Unsweetened Lemon Instant Tea as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Unsweetened Lemon Instant Tea vs Instant Tea, Lemon, Sweetened, Powder:

• Unsweetened Lemon Instant Tea has 38.5 times more Copper, 4.2 times more Iron, 53.9 times more Magnesium, 25.3 times more Manganese, 62.2 times more Phosphorus, 23.7 times more Potassium, 5.8 times more Selenium, 12.8 times more Sodium and 38 times more Zinc than Instant Tea, Lemon, Sweetened, Powder.
• Both Unsweetened Lemon Instant Tea as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unsweetened Lemon Instant Tea has 8.3 times more Fiber and 71.7 times more Protein than Instant Tea, Lemon, Sweetened, Powder.
• While Instant Tea, Lemon, Sweetened, Powder contains 18.1 times more Sugars than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Instant Tea, Lemon, Sweetened, Powder have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Unsweetened Lemon Instant Tea as well as Instant Tea, Lemon, Sweetened, Powder have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.