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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Flour	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	42.3% 0.55mg	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	555% 2220μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	6.67% 6mg	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	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	114% 1140mg	271% 2710mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	483% 4.35mg	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	828% 66.2mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	193% 4.45mg	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	984% 6890mg	359% 2510mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	304% 10330mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Flour has 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.
• While 1 kg of Sweetened Mocha Instant Coffee contains more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 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.
• While 1 kg of Sweetened Mocha Instant Coffee contains 2.4 times more Calcium, 15.4 times more Potassium and 105.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 2.7 times more Fiber and 9.1 times more Protein than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 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 Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Sweetened Mocha Instant Coffee offer comparable quantities of Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3