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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	159% 4600kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	276% 358g	130g per day for Men 19-50 years
Sugars	803% 582g	NA	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	50% 19g	137% 52g	38g per day for Men 19-50 years
Protein	94% 53g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	271% 2710mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Mocha Instant Coffee versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sweetened Mocha Instant Coffee has more Vitamin B12 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 102.8 times more Vitamin B1, 9.5 times more Vitamin B2, 3.2 times more Vitamin B3, 126.9 times more Vitamin B5, 13.7 times more Vitamin B6 and 24.7 times more Vitamin B9 than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sweetened Mocha Instant Coffee has 2.4 times more Calcium, 15.4 times more Potassium and 105.7 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.9 times more Copper, more Iron, 5.1 times more Magnesium, 4.4 times more Manganese, 2.7 times more Phosphorus, 9.4 times more Selenium and 5.2 times more Zinc than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Mocha Instant Coffee has 1.4 times more Energy, 9.9 times more Fat, 35.8 times more Saturated Fat, 29 times more Omega 3 and 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.7 times more Fiber and 9.1 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Sunflower Seed Flour offer comparable quantities of Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3