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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Toasted Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	84.7% 2457kcal	63% 1826kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	61% 19.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	226% 294g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	122% 68.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	22.6% 226mg	108% 1076mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	142% 996mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	NA	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Sweetened Mocha Instant Coffee per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sunflower Seeds have 10.5 times more Vitamin B1, 10.2 times more Vitamin B2, 1.9 times more Vitamin B3, 135.8 times more Vitamin B5, 14.6 times more Vitamin B6 and 26.4 times more Vitamin B9 than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 14 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 4.2 times more Copper, more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 4.6 times more Phosphorus and 5.5 times more Zinc than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 4.8 times more Calcium, 2.1 times more Potassium and 105.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Energy, 3.6 times more Fat, 1.2 times more Saturated Fat, 1.4 times more Omega 3, 37.6 times more Omega 6, 6.1 times more Fiber and 3.3 times more Protein than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.