Comparing Nutrients in 100 calories Sunflower Seeds VS Tea LIPTON BRISK, Black, Ready-to-drink, Lemon

Weight per 100 calories

• Sunflower Seeds: 17g
• Tea LIPTON BRISK, Black, Ready-to-drink, Lemon: 286g

Sunflower Seeds have 16.7 times more energy per 100g than Tea LIPTON BRISK, Black, Ready-to-drink, Lemon. It has very high energy density when compared to other foods. Tea LIPTON BRISK, Black, Ready-to-drink, Lemon having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Tea LIPTON BRISK, Black, Ready-to-drink, Lemon?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tea LIPTON BRISK, Black, Ready-to-drink, Lemon	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Tea LIPTON BRISK, Black, Ready-to-drink, Lemon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	19.4% 25g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	34.2% 25g	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	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tea LIPTON BRISK, Black, Ready-to-drink, Lemon	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	NA	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	9.7% 39μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tea LIPTON BRISK, Black, Ready-to-drink, Lemon	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.29% 2.86mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	1.6% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.16% 206μg	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	11.2% 0.9mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	18% 0.42mg	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	16% 113mg	10.6% 74.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.6% 54.3mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	7.03% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Tea LIPTON BRISK, Black, Ready-to-drink, Lemon:

Both Dried Sunflower Seed Kernels and Tea LIPTON BRISK, Black, Ready-to-drink, Lemon have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Sunflower Seeds vs Tea LIPTON BRISK, Black, Ready-to-drink, Lemon:

• Dried Sunflower Seed Kernels have 4.7 times more Calcium, 21.6 times more Copper, more Iron, more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 30 times more Zinc than Tea LIPTON BRISK, Black, Ready-to-drink, Lemon.
• While Tea LIPTON BRISK, Black, Ready-to-drink, Lemon contains 38.9 times more Sodium and 321.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tea LIPTON BRISK, Black, Ready-to-drink, Lemon have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Fiber and more Protein than Tea LIPTON BRISK, Black, Ready-to-drink, Lemon.
• While Tea LIPTON BRISK, Black, Ready-to-drink, Lemon contains 7.4 times more Carbohydrate and 55.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tea LIPTON BRISK, Black, Ready-to-drink, Lemon have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Tea LIPTON BRISK, Black, Ready-to-drink, Lemon have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.