Comparing Nutrients in 100 calories Restaurant-prepared Espresso Brewed Coffee VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Restaurant-prepared Espresso Brewed Coffee: 1111g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 65.8 times more energy per unit of mass than Restaurant-prepared Espresso Brewed Coffee, which is very high in comparison to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Discover which food has more nutrients per 100 calories - Restaurant-prepared Espresso Brewed Coffee or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Restaurant-prepared Espresso Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	0% 0g	0.72% 0.53g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	0% 0g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.4% 1.33g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Restaurant-prepared Espresso Brewed Coffee	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	0.93% 0.011mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	362% 58mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.22% 0.31mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	10.3% 0.13mg	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	2.78% 11μg	9.9% 39.5μg	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	2.47% 2.22mg	0.21% 0.19mg	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	0.74% 0.11mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Restaurant-prepared Espresso Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	34% 0.3mg	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	18% 1.44mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	11% 77.8mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	29.4% 1087g	0.007% 0.26g	3700g per day for Men 19-50 years

Restaurant-prepared Espresso Brewed Coffee VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Restaurant-prepared Espresso Brewed Coffee or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Restaurant-prepared Espresso Brewed Coffee vs Oil Roasted Sunflower Seeds:

• 100 calories of Restaurant-prepared Espresso Brewed Coffee have 41.6 times more Vitamin B2, 82.9 times more Vitamin B3 and 12 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 3.8 times more Vitamin B5, 6 times more Vitamin B6, 3.6 times more Vitamin B9 and 55.2 times more Vitamin E than Restaurant-prepared Espresso Brewed Coffee.
• 100 calories of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin E
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Restaurant-prepared Espresso Brewed Coffee as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Restaurant-prepared Espresso Brewed Coffee vs Oil Roasted Sunflower Seeds:

• 100 calories of Restaurant-prepared Espresso Brewed Coffee have 1.5 times more Calcium, 1.8 times more Copper, 2 times more Iron, 41.4 times more Magnesium, 1.6 times more Manganese, 15.7 times more Potassium, 307 times more Sodium and 4177.3 times more Water than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Phosphorus, more Selenium and 1.6 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• 100 calories of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Selenium
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Restaurant-prepared Espresso Brewed Coffee have 4.8 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 4.3 times more Fat, 5.7 times more Omega 6, more Fiber and 2.5 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Fiber
• Both Restaurant-prepared Espresso Brewed Coffee as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.