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

Macros Ratio

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

Macro Nutrients

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Energy	72% 2087kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	74.2% 72g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	69.8% 91g	130g per day for Men 19-50 years
Sugars	364% 264g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	103% 39g	38g per day for Men 19-50 years
Protein	43% 24g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	469% 6.1mg	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	10.2% 41μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85% 2.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	7.06% 6.35mg	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	0% 0mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1229mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	907% 8.16mg	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	0% 0mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	87.8% 2mg	385% 8.85mg	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	163% 1139mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	138% 4686mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	96% 1438mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.58% 21.5g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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