Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Instant Coffee	14%	1%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Instant Coffee	Recommended Dietary Allowance
Energy	201% 5820kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	580% 754g	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	218% 122g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1761% 282mg	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	22.3% 0.29mg	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	Instant Coffee	Recommended Dietary Allowance
Calcium	70% 700mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	154% 1.4mg	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	551% 44mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	744% 17mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	1040% 35350mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.84% 31g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 13.3 times more Vitamin B1, 3.3 times more Vitamin B2, 72.6 times more Vitamin B5, 27.7 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 1.4 times more Vitamin K than Regular Instant Coffee Powder.
• While Regular Instant Coffee Powder contains 4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Regular 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 Instant Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.2 times more Copper, 1.2 times more Manganese, 3.8 times more Phosphorus, 6.3 times more Selenium and 15.1 times more Zinc than Regular Instant Coffee Powder.
• While Regular Instant Coffee Powder contains 2 times more Calcium, 2.5 times more Magnesium, 4.2 times more Potassium and 12.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Regular 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 1.6 times more Energy, 99.6 times more Fat, 26.5 times more Saturated Fat, 4.6 times more Omega 3, 182.1 times more Omega 6, more Sugars, more Fiber and 1.6 times more Protein than Regular Instant Coffee Powder.
• While Regular Instant Coffee Powder contains 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Regular Instant Coffee Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.