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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Sweetened Mocha Instant Coffee: 109g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Sweetened Mocha Instant Coffee. It has very high energy density when compared to other foods. Sweetened Mocha Instant Coffee having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Roasted Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	62% 80.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	87.3% 63.3g	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	25% 9.54g	5.43% 2.07g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	1.13% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.6% 0.06mg	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	51% 204μg	2.45% 9.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.4% 0.49μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.72% 0.65mg	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	149% 22.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.36% 1.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	6% 60mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	52.5% 0.47mg	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	41% 3.26mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	21% 0.48mg	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	142% 992mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.05% 1.85g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 6.9 times more Vitamin B2, 2.5 times more Vitamin B3, 107 times more Vitamin B5, 11.6 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin E than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Copper, more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 10.1 times more Selenium and 4.4 times more Zinc than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 4.9 times more Calcium, 1.5 times more Potassium and 133.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Fat, 26 times more Omega 6, 4.6 times more Fiber and 2.9 times more Protein than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 3.9 times more Carbohydrate and 27 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sweetened Mocha Instant Coffee have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweetened Mocha Instant Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.