Comparing Nutrients in 500 calories Prepared With Water Decaffeinated Instant Coffee VS Sunflower Seeds

Weight per 500 calories

• Prepared With Water Decaffeinated Instant Coffee: 25000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 292 times more energy per unit of mass than Prepared With Water Decaffeinated Instant Coffee, which is very high in comparison to other foods. Prepared With Water Decaffeinated Instant Coffee having very low energy density.

Which food has more nutrients per 500 calories - Prepared With Water Decaffeinated Instant Coffee or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Decaffeinated Instant Coffee	22%	0%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prepared With Water Decaffeinated Instant 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	0.78% 0.25g	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	1.47% 0.25g	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	82.7% 108g	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	53.6% 30g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Decaffeinated Instant 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	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	269% 3.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	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	NA	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

	Prepared With Water Decaffeinated Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 1000mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	441% 17625μg	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	125% 10mg	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	130% 3mg	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	265% 9000mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	668% 24733g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared With Water Decaffeinated Instant Coffee vs Sunflower Seeds:

• Prepared With Water Decaffeinated Instant Coffee has 11.5 times more Vitamin B2 and 9.9 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.9 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Prepared With Water Decaffeinated Instant Coffee.
• Both Prepared With Water Decaffeinated Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Prepared With Water Decaffeinated Instant Coffee vs Sunflower Seeds:

• Prepared With Water Decaffeinated Instant Coffee has 15 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 3.6 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 16.3 times more Potassium, 129.8 times more Sodium and 6107.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Zinc than Prepared With Water Decaffeinated Instant Coffee.
• Both Prepared With Water Decaffeinated Instant Coffee and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared With Water Decaffeinated Instant Coffee has 6.3 times more Carbohydrate and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, 15.3 times more Saturated Fat, 78.9 times more Omega 6 and more Fiber than Prepared With Water Decaffeinated Instant Coffee.
• Both Prepared With Water Decaffeinated Instant Coffee and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Prepared With Water Decaffeinated Instant Coffee as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.