Comparing Nutrients in 14 ounces Sweetened Mocha Instant Coffee VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Energy	63% 1826kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	61% 19.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	61% 79.4g	130g per day for Men 19-50 years
Sugars	319% 231g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	20% 7.54g	90% 34g	38g per day for Men 19-50 years
Protein	37.5% 21g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	411% 5.34mg	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	8.93% 35.7μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	74.4% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1076mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	76.8% 1.77mg	336% 7.74mg	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	142% 996mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	84% 1258mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Mocha Instant Coffee vs Sunflower Seeds:

• Sweetened Mocha Instant Coffee has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 47.7 times more Vitamin B1, 12.7 times more Vitamin B2, 3.7 times more Vitamin B3, 21.7 times more Vitamin B5, 24.5 times more Vitamin B6, 25.2 times more Vitamin B9, 2.3 times more Vitamin C and more Vitamin E than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Mocha Instant Coffee vs Sunflower Seeds:

• Sweetened Mocha Instant Coffee has 3.5 times more Calcium, 1.6 times more Potassium and 35.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, more Iron, 4.8 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, 8.5 times more Selenium and 5.2 times more Zinc than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Mocha Instant Coffee has 3.7 times more Carbohydrate and 22.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.2 times more Fat, 23.2 times more Omega 6, 4.5 times more Fiber and 3.9 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Omega 3 per 14 oz.
• Both Sweetened Mocha Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.