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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	78% 780mg	271% 2710mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	359% 2510mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	304% 10330mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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