Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	159% 4600kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	179% 233g	130g per day for Men 19-50 years
Sugars	803% 582g	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	50% 19g	150% 57g	38g per day for Men 19-50 years
Protein	94% 53g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	423% 5.5mg	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	22.5% 90μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	30% 27mg	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	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	271% 2710mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	1774% 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	0% 0mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	901% 20.7mg	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	359% 2510mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Mocha Instant Coffee vs Sunflower Seed Butter:

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B1, 5.8 times more Vitamin B2, 3 times more Vitamin B3, 22.5 times more Vitamin B5, 10 times more Vitamin B6, 26.3 times more Vitamin B9, 4.5 times more Vitamin C and more Vitamin E than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Mocha Instant Coffee vs Sunflower Seed Butter:

• Sweetened Mocha Instant Coffee has 4.2 times more Calcium, 1.8 times more Potassium and 105.7 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.7 times more Copper, more Iron, 4.6 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 16.8 times more Selenium and 5.1 times more Zinc than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Mocha Instant Coffee has 3.2 times more Carbohydrate and 5.5 times more Sugars than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.3 times more Energy, 3.5 times more Fat, 9.8 times more Omega 6, 3 times more Fiber and 3.3 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Sunflower Seed Butter no Salt have similar amounts of Saturated Fat and Omega 3 per 1 kg.
• Both Sweetened Mocha Instant Coffee as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.