Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Decaffeinated Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Decaffeinated Instant Coffee	13%	1%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Energy	201% 5820kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	585% 760g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	0% 0g	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	292% 111g	0% 0g	38g per day for Men 19-50 years
Protein	345% 193g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	1046% 13.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1755% 281mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	0% 0mg	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	593% 2370μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	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	1740% 261mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Calcium	70% 700mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	76.7% 0.69mg	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	475% 38mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	531% 12.2mg	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	1650% 11550mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	1030% 35010mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.86% 32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Decaffeinated Instant Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, 72.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 1.4 times more Vitamin K than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 5.5 times more Vitamin B2 and 4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Decaffeinated Instant Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Copper, 1.7 times more Manganese, 4 times more Phosphorus, 4.6 times more Selenium and 48.1 times more Zinc than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 2 times more Calcium, 2.4 times more Magnesium, 4.1 times more Potassium and 7.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Decaffeinated Instant Coffee Powder have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 249 times more Fat, 51.7 times more Saturated Fat, 8.6 times more Omega 3, 352.5 times more Omega 6, more Sugars, more Fiber and 1.7 times more Protein than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.