Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Prepared With Tap Water Brewed Coffee

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Prepared With Tap Water Brewed Coffee	73%	27%	0%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Energy	93% 2685kcal	0.16% 4.54kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.027% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	0% 0g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	0% 0g	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	0% 0g	38g per day for Men 19-50 years
Protein	162% 91g	0.97% 0.54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	0.35% 0.005mg	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	265% 1061μg	2.27% 9.07μg	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	5.54% 5mg	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	1099% 165mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Calcium	39.5% 395mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	1% 0.009mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.3% 411μg	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	243% 19.4mg	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	4.54% 0.1mg	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	738% 5166mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.19% 7g	12% 451g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Prepared With Tap Water Brewed Coffee:

• Oil Roasted Sunflower Seed Kernels have 22.9 times more Vitamin B1, 3.7 times more Vitamin B2, 21.6 times more Vitamin B3, 27.3 times more Vitamin B5, 792 times more Vitamin B6, 117 times more Vitamin B9, more Vitamin C, 3633 times more Vitamin E and 31 times more Vitamin K than Prepared With Tap Water Brewed Coffee.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Prepared With Tap Water Brewed Coffee:

• Oil Roasted Sunflower Seed Kernels have 43.5 times more Calcium, 902 times more Copper, 428 times more Iron, 42.3 times more Magnesium, 90.4 times more Manganese, 379.7 times more Phosphorus, 9.9 times more Potassium, more Selenium and 260.5 times more Zinc than Prepared With Tap Water Brewed Coffee.
• While Prepared With Tap Water Brewed Coffee contains 64.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 592 times more Energy, 2565 times more Fat, 3534 times more Saturated Fat, more Omega 3, 34208 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and 167.2 times more Protein than Prepared With Tap Water Brewed Coffee.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.