Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Instant Coffee with Chicory

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Instant Coffee with Chicory	10%	1%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Instant Coffee with Chicory	Recommended Dietary Allowance
Energy	204% 5920kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	607% 789g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	13% 5g	38g per day for Men 19-50 years
Protein	358% 201g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Instant Coffee with Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	1354% 217mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Instant Coffee with Chicory	Recommended Dietary Allowance
Calcium	87% 870mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	55.6% 0.5mg	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	535% 42.8mg	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	507% 2130mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	522% 12mg	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	1627% 11390mg	387% 2710mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	999% 33950mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Instant Coffee with Chicory per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Instant Coffee with Chicory to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has more Vitamin B1, 71.5 times more Vitamin B5, 27.3 times more Vitamin B6 and more Vitamin B9 than Instant Coffee with Chicory.
• While 1 kg of Instant Coffee with Chicory contains 5.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Instant Coffee with Chicory provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Instant Coffee with Chicory have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Instant Coffee with Chicory have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Instant Coffee with Chicory:

• 1 kilogram of Oil Roasted Sunflower Seeds has 36.1 times more Copper, 1.7 times more Manganese, 4.2 times more Phosphorus, 8.3 times more Selenium and 14.1 times more Zinc than Instant Coffee with Chicory.
• While 1 kg of Instant Coffee with Chicory contains 1.7 times more Magnesium, 7 times more Potassium and 92.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Instant Coffee with Chicory contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 256.5 times more Fat, 99.5 times more Saturated Fat, 16.2 times more Omega 3, 526.3 times more Omega 6, 21.2 times more Fiber and 2.2 times more Protein than Instant Coffee with Chicory.
• While 1 kg of Instant Coffee with Chicory contains 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Instant Coffee with Chicory provide inadequate amounts of Omega 3, Omega 6 and Fiber