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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	31% 310mg	108% 1076mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	192% 1.73mg	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	260% 21mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	76.8% 1.77mg	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	374% 2619mg	142% 996mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.18% 6.75g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Sweetened Mocha Instant Coffee contains 3.5 times more Calcium, 1.6 times more Potassium and 35.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Sweetened Mocha Instant Coffee contains 3.7 times more Carbohydrate and 22.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sweetened Mocha Instant Coffee have similar amounts of Saturated Fat and Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.