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

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	159% 4600kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 740g	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	94% 53g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	619% 8.05mg	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	595% 2380μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	271% 2710mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.27% 10g	3700g per day for Men 19-50 years

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

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 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, 26.4 times more Vitamin B9 and 2.3 times more Vitamin C than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Sweetened Mocha Instant Coffee has 4.8 times more Calcium, 2.1 times more Potassium and 105.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Mocha Instant Coffee has 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.6 times more 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.
• Both Sweetened Mocha Instant Coffee and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 1 kg.
• Both Sweetened Mocha Instant Coffee as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.