Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Prepared With Tap Water Brewed Coffee

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Prepared With Tap Water Brewed Coffee: 10000g

Roasted Sunflower Seeds have 582 times more energy per 100g than Prepared With Tap Water Brewed Coffee. It has very high energy density when compared to other foods. Prepared With Tap Water Brewed Coffee having very low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Prepared With Tap Water Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared With Tap Water Brewed Coffee	73%	27%	0%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	0% 0g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	0% 0g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	508% 25.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	7.7% 0.1mg	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	10% 40.7μg	50% 200μg	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	0.27% 0.24mg	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	30% 4.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Calcium	1.2% 12mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	227% 9070μg	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	8.16% 0.65mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	100% 2.3mg	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	28.4% 198mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	269% 9939g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Prepared With Tap Water Brewed Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B6 and 4.5 times more Vitamin E than Prepared With Tap Water Brewed Coffee.
• While Prepared With Tap Water Brewed Coffee contains 76.9 times more Vitamin B1, 179.8 times more Vitamin B2, 15.8 times more Vitamin B3, 21 times more Vitamin B5, 4.9 times more Vitamin B9 and 21.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Prepared With Tap Water Brewed Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper and more Selenium than Prepared With Tap Water Brewed Coffee.
• While Prepared With Tap Water Brewed Coffee contains 16.6 times more Calcium, 1.5 times more Iron, 13.5 times more Magnesium, 6.3 times more Manganese, 1.5 times more Phosphorus, 33.6 times more Potassium, 388 times more Sodium, 2.2 times more Zinc and 48204.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Fat, 4.5 times more Saturated Fat, 56.3 times more Omega 6, more Carbohydrate and more Fiber than Prepared With Tap Water Brewed Coffee.
• While Prepared With Tap Water Brewed Coffee contains 3.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Tap Water Brewed Coffee have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.