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

Weight per 300 calories

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

Sunflower Seeds have 1.3 times more energy per 100g than Sweetened Mocha Instant Coffee. It has very high energy density when compared to other foods. Sweetened Mocha Instant Coffee having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Sunflower Seeds	Sweetened Mocha 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	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.8% 0.65g	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	37% 48.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	52.4% 38g	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	3.26% 1.24g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	1.7% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	9.22% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	0.68% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.76% 0.036mg	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	1.47% 5.87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.2% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.43% 0.39mg	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	0.82% 0.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	4% 40mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	31.5% 0.28mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	10.6% 44.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	12.6% 0.29mg	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	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.35% 4.04μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.03% 1.1g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 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.
• While Sweetened Mocha Instant Coffee contains 4.4 times more Calcium, 2 times more Potassium and 44.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

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