Comparing Nutrients in 500 calories Breakfast Blend Brewed Coffee VS Sunflower Seeds

Weight per 500 calories

• Breakfast Blend Brewed Coffee: 25000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 292 times more energy per unit of mass than Breakfast Blend Brewed Coffee, which is very high in comparison to other foods. Breakfast Blend Brewed Coffee having very low energy density.

Which food has more nutrients per 500 calories - Breakfast Blend Brewed Coffee or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Breakfast Blend Brewed Coffee	64%	0%	36%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Breakfast Blend Brewed Coffee	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	13% 17g	130g per day for Men 19-50 years
Sugars	0% 0g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	134% 75g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Breakfast Blend Brewed Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1250% 200mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.6% 1.15mg	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	0% 0μg	48.6% 194μg	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% 0mg	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast Blend Brewed Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 500mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	171% 1.54mg	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	62.5% 5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	72.6% 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	107% 750mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	368% 12500mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	672% 24868g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breakfast Blend Brewed Coffee vs Sunflower Seeds:

• Breakfast Blend Brewed Coffee has 3.9 times more Vitamin B1 and 28 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Breakfast Blend Brewed Coffee.
• Both Breakfast Blend Brewed Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Breakfast Blend Brewed Coffee vs Sunflower Seeds:

• Breakfast Blend Brewed Coffee has 7.5 times more Calcium, 3.6 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 22.6 times more Potassium, 32.4 times more Sodium and 6140.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Selenium than Breakfast Blend Brewed Coffee.
• Both Breakfast Blend Brewed Coffee and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Breakfast Blend Brewed Coffee has 2.5 times more Carbohydrate and 4.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6 and more Fiber than Breakfast Blend Brewed Coffee.
• Both Breakfast Blend Brewed Coffee and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Breakfast Blend Brewed Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.