Comparing Nutrients in 14 ounces Sunflower Seeds VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Sunflower Seeds	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	80% 2318kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	312% 100g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	13.4% 2.3g	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	183% 238g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	323% 234g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	147% 82.5g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Reduced Calorie With Whitener 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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	0.079% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	0% 0mg	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	0.99% 3.97μg	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	6.17% 5.56mg	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	931% 140mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	31% 310mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	4.85% 0.044mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	1.9% 0.044mg	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	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	106% 3608mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.66% 24.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Reduced Calorie With Whitener Instant Coffee:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 44.3 times more Vitamin B3, 1130 times more Vitamin B5, more Vitamin B6, 227 times more Vitamin B9, more Vitamin C and 135.3 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Reduced Calorie With Whitener Instant Coffee:

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 163.6 times more Copper, 87.5 times more Iron, 162.5 times more Magnesium, 177.3 times more Manganese, 4.9 times more Phosphorus, 58.9 times more Selenium and 250 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.4 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Fat, more Omega 3, 40 times more Omega 6, 17.2 times more Fiber and 10.6 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 5.6 times more Saturated Fat, 3 times more Carbohydrate and 22.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Reduced Calorie With Whitener Instant Coffee have similar amounts of Energy per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.