Comparing Nutrients in 500 calories Sweetened Mocha Instant Coffee VS Toasted Sunflower Seeds

Weight per 500 calories

• Sweetened Mocha Instant Coffee: 109g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Sweetened Mocha Instant Coffee, which is very high in comparison to other foods. Sweetened Mocha Instant Coffee having very high energy density.

Which food has more nutrients per 500 calories - Sweetened Mocha Instant Coffee or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	87.3% 63.3g	NA	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	5.43% 2.07g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.34% 0.03mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.13% 0.057mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	50% 0.65mg	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	2.45% 9.8μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.4% 0.49μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.72% 0.65mg	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	165% 1.5mg	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	0% 0mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	74.2% 1.7mg	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	39% 273mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.74μg	NA	55μg per day for Men 19-50 years
Sodium	23% 345mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Mocha Instant Coffee vs Toasted Sunflower Seeds:

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.8 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B3, 100.9 times more Vitamin B5, 10.9 times more Vitamin B6 and 19.7 times more Vitamin B9 than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Mocha Instant Coffee vs Toasted Sunflower Seeds:

• Sweetened Mocha Instant Coffee has 6.4 times more Calcium, 2.8 times more Potassium and 142.2 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus and 4.1 times more Zinc than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 500 calories:

• Sweetened Mocha Instant Coffee has 4.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Fat, 27.9 times more Omega 6, 4.5 times more Fiber and 2.4 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Sweetened Mocha Instant Coffee as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.