Comparing Nutrients in 300 calories Sweetened Mocha Instant Coffee VS Sunflower Seeds

Weight per 300 calories

• Sweetened Mocha Instant Coffee: 65.2g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Sweetened Mocha Instant Coffee, which is very high in comparison to other foods. Sweetened Mocha Instant Coffee having very high energy density.

Which food has more nutrients per 300 calories - Sweetened Mocha Instant Coffee or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	3.26% 1.24g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.7% 0.02mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.22% 1.48mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.68% 0.034mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	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	1.47% 5.87μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.2% 0.29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.43% 0.39mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.7% 177mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	0% 0mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	23.4% 164mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.35% 4.04μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Mocha Instant Coffee vs Sunflower Seeds:

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37.6 times more Vitamin B1, 10 times more Vitamin B2, 2.9 times more Vitamin B3, 17.1 times more Vitamin B5, 19.3 times more Vitamin B6, 19.9 times more Vitamin B9 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, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Mocha Instant Coffee vs Sunflower Seeds:

• Sweetened Mocha Instant Coffee has 4.4 times more Calcium, 2 times more Potassium and 44.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Copper, more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 6.7 times more Selenium and 4.1 times more Zinc than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 300 calories:

• Sweetened Mocha Instant Coffee has 1.4 times more Saturated Fat, 4.7 times more Carbohydrate and 28.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 18.2 times more Omega 6, 3.6 times more Fiber and 3.1 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Sweetened Mocha Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.