Comparing Nutrients in 300 calories Decaffeinated Prepared With Tap Water Brewed Coffee VS Sunflower Seeds

Weight per 300 calories

• Sunflower Seeds: 51.4g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Which food has more nutrients per 300 calories - Decaffeinated Prepared With Tap Water Brewed Coffee or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Decaffeinated Prepared With Tap Water Brewed Coffee	100%	0%	0%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Decaffeinated Prepared With Tap Water Brewed Coffee	Sunflower Seeds	Recommended Dietary Allowance
Energy	NA	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	NA	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	NA	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	NA	11.6% 4.4g	38g per day for Men 19-50 years
Protein	NA	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Decaffeinated Prepared With Tap Water Brewed Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	NA	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Decaffeinated Prepared With Tap Water Brewed Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	103% 0.92mg	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	NA	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	NA	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 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	NA	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	NA	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	NA	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	NA	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	NA	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Decaffeinated Prepared With Tap Water Brewed Coffee vs Sunflower Seeds:One of the foods have 0 calories. Comparison of vitamins per 100 kcal not possible.

Comparing minerals per 300 calories for Decaffeinated Prepared With Tap Water Brewed Coffee vs Sunflower Seeds:One of the foods have 0 calories. Comparison of minerals per 100 kcal not possible.

Comparison of macro-nutrients per 300 calories:One of the foods have 0 calories. Comparison of macro-nutrients per 100 kcal not possible.