Comparing Nutrients in 14 ounces Instant Coffee VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Instant Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.3% 1401kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	0% 0g	111% 42g	38g per day for Men 19-50 years
Protein	86.5% 48.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Instant 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	2.65% 0.032mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	699% 112mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	242% 3.14mg	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	0% 0μg	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56% 560mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	796% 7.16mg	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	219% 17.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	309% 1298mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	359% 8.26mg	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	172% 1203mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	413% 14030mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Instant Coffee vs Oil Roasted Sunflower Seeds:

• Regular Instant Coffee Powder has 6.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, 3.8 times more Vitamin B2, 71.5 times more Vitamin B5, 27.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 1.6 times more Vitamin K than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Instant Coffee vs Oil Roasted Sunflower Seeds:

• Regular Instant Coffee Powder has 1.6 times more Calcium, 2.6 times more Magnesium, 7.3 times more Potassium and 12.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13 times more Copper, 3.8 times more Phosphorus, 6.2 times more Selenium and 14.9 times more Zinc than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Regular Instant Coffee Powder has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 102.6 times more Fat, 35.9 times more Saturated Fat, 5.4 times more Omega 3, 190 times more Omega 6, more Sugars, more Fiber and 1.6 times more Protein than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.