Comparing Nutrients in 500 calories Instant Coffee with Chicory VS Toasted Sunflower Seeds

Weight per 500 calories

• Instant Coffee with Chicory: 141g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Instant Coffee with Chicory, which is very high in comparison to other foods. Instant Coffee with Chicory having high energy density.

Discover which food has more nutrients per 500 calories - Instant Coffee with Chicory or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee with Chicory	10%	1%	89%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Instant Coffee with Chicory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	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	85.5% 111g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	1.85% 0.7g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	23.4% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee with Chicory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.5mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.73% 0.14mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	0% 0μg	48% 192μg	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	1.26% 1.13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee with Chicory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	7.82% 0.07mg	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	84% 6.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	54.5% 382mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	141% 4782mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.022% 0.81g	3700g per day for Men 19-50 years

Instant Coffee With Chicory VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Instant Coffee with Chicory or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Instant Coffee with Chicory vs Toasted Sunflower Seeds:

• 500 calories of Instant Coffee with Chicory have 1.8 times more Vitamin B2 and 9 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 41.7 times more Vitamin B5, 15.9 times more Vitamin B6 and more Vitamin B9 than Instant Coffee with Chicory.
• 500 calories of Instant Coffee with Chicory have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Instant Coffee with Chicory as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Instant Coffee with Chicory vs Toasted Sunflower Seeds:

• 500 calories of Instant Coffee with Chicory have 3.2 times more Calcium, 1.2 times more Iron, 2.9 times more Magnesium, 12.1 times more Potassium and 161 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 21 times more Copper, 2.5 times more Phosphorus and 8.2 times more Zinc than Instant Coffee with Chicory.
• Both Instant Coffee with Chicory and Toasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Instant Coffee with Chicory lack sufficient amounts of Copper and Zinc
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Instant Coffee with Chicory have 6.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 162.9 times more Fat, 48.1 times more Saturated Fat, 329.9 times more Omega 6 and 13.2 times more Fiber than Instant Coffee with Chicory.
• Both Instant Coffee with Chicory and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Instant Coffee with Chicory provide inadequate amounts of Omega 6 and Fiber
• Both Instant Coffee with Chicory as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.