Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 3333g

Roasted Sunflower Seeds have 64.7 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has very high energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	5.13% 0.067mg	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	30.5% 122μg	8.33% 33.3μg	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	7.4% 6.67mg	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	89.7% 13.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	185% 1.67mg	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	24.5% 1.96mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	72.5% 1.67mg	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	85% 595mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	88% 3260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B1, 3.9 times more Vitamin B5, 6.2 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin E than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 46.5 times more Vitamin B2, 47.8 times more Vitamin B3 and 9.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Phosphorus, more Selenium and 1.6 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.8 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 40.1 times more Magnesium, 1.5 times more Manganese, 8.7 times more Potassium, 301.8 times more Sodium and 5270.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Fat, 5.5 times more Omega 6, more Fiber and 3 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 4.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.