Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Reduced Calorie With Whitener Instant Coffee

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Reduced Calorie With Whitener Instant Coffee: 98g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Reduced Calorie With Whitener Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Roasted Sunflower Seeds	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	77% 24.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	3.33% 0.57g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	80% 58g	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	1.3% 0.49g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	0.02% 0.001mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	0.25% 0.98μg	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	1.34% 1.2mg	0% 0mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	3.1% 3.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	6% 60mg	1.77% 17.7mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	1.2% 0.011mg	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	0.74% 0.059mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	0.47% 1.96mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	0.47% 0.011mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.16% 6.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Reduced Calorie With Whitener Instant Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, 32.8 times more Vitamin B3, 6157 times more Vitamin B5, more Vitamin B6, 207.3 times more Vitamin B9 and 87.8 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Reduced Calorie With Whitener Instant Coffee:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Calcium, 145.5 times more Copper, 55.4 times more Iron, 56.4 times more Magnesium, 167.8 times more Manganese, 7.5 times more Phosphorus, 77.1 times more Selenium and 231.3 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Reduced Calorie With Whitener Instant Coffee have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Fat, 49.8 times more Omega 6, 19.4 times more Fiber and 8.6 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 5.5 times more Saturated Fat, 2.8 times more Carbohydrate and 24.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Reduced Calorie With Whitener Instant Coffee have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.