Comparing Nutrients in 1 pound Reduced Calorie With Whitener Instant Coffee VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	79.6% 2309kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	356% 114g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	84% 109g	130g per day for Men 19-50 years
Sugars	369% 268g	17% 12.4g	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	5.97% 2.27g	132% 50.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.091% 0.005mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	281% 3.65mg	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	1.13% 4.54μg	269% 1075μg	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	0% 0mg	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	7.86% 1.18mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	922% 8.3mg	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	3.4% 0.27mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	416% 9.57mg	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	87.5% 612mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Reduced Calorie With Whitener Instant Coffee vs Roasted Sunflower Seeds:

• Reduced Calorie With Whitener Instant Coffee has 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 37.5 times more Vitamin B3, 7040 times more Vitamin B5, more Vitamin B6, 237 times more Vitamin B9, more Vitamin C and 100.4 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Reduced Calorie With Whitener Instant Coffee vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 166.4 times more Copper, 63.3 times more Iron, 64.5 times more Magnesium, 191.8 times more Manganese, 8.6 times more Phosphorus, 88.1 times more Selenium and 264.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Reduced Calorie With Whitener Instant Coffee has 4.8 times more Saturated Fat, 2.5 times more Carbohydrate and 21.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, more Omega 3, 56.9 times more Omega 6, 22.2 times more Fiber and 9.9 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Reduced Calorie With Whitener Instant Coffee as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.