Comparing Nutrients in 300 calories Sunflower Seeds VS Decaffeinated Instant Coffee

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Decaffeinated Instant Coffee: 85.5g

Sunflower Seeds have 1.7 times more energy per 100g than Decaffeinated Instant Coffee. It has very high energy density when compared to other foods. Decaffeinated Instant Coffee Powder having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Decaffeinated Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Decaffeinated Instant Coffee	13%	1%	86%

Macro Nutrients

	Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	50% 65g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1.66% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	29% 117μg	0% 0μg	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	0.8% 0.72mg	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	120% 18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.35% 1.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Calcium	4% 40mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	6.55% 0.059mg	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	33.7% 2.7mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	45.4% 1.04mg	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	48.4% 339mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	88% 2992mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	27% 14.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.3% 19.7mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	0.85% 0.094mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.074% 2.74g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, 7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 6.4 times more Vitamin B2 and 5.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 15.7 times more Copper, 1.4 times more Phosphorus, 1.8 times more Selenium and 27.3 times more Zinc than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 3 times more Calcium, 1.6 times more Magnesium and 9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Decaffeinated Instant Coffee Powder have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 154.6 times more Fat, 26.5 times more Saturated Fat, 149 times more Omega 6 and more Fiber than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Decaffeinated Instant Coffee Powder have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.