Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Energy	159% 4600kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	154% 200g	130g per day for Men 19-50 years
Sugars	803% 582g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	50% 19g	226% 86g	38g per day for Men 19-50 years
Protein	94% 53g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	271% 2710mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Sweetened Mocha Instant Coffee has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Sweetened Mocha Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Mocha Instant Coffee has 3.7 times more Carbohydrate and 22.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Sweetened Mocha Instant Coffee and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Omega 3 per 1 kg.
• Both Sweetened Mocha Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.