Comparing Nutrients in 5 ounces Decaffeinated Prepared With Tap Water Brewed Coffee VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Decaffeinated Prepared With Tap Water Brewed Coffee	100%	0%	0%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Decaffeinated Prepared With Tap Water Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0% 0kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0% 0g	6.1% 4.4g	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	0% 0g	0% 0g	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	% 0g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.36g	g per day for Men 19-50 years
Fiber	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Decaffeinated Prepared With Tap Water Brewed Coffee	Oil Roasted 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.028% 0.001mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Decaffeinated Prepared With Tap Water Brewed Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.86% 74.3μg	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	0.89% 0.071mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.66% 0.038mg	128% 2.95mg	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	0.2% 1.4mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Decaffeinated Prepared With Tap Water Brewed Coffee vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 18.6 times more Vitamin B3, 6940 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 31 times more Vitamin K than Decaffeinated Prepared With Tap Water Brewed Coffee.
• Both Decaffeinated Prepared With Tap Water Brewed Coffee as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Decaffeinated Prepared With Tap Water Brewed Coffee vs Oil Roasted Sunflower Seeds:

• Decaffeinated Prepared With Tap Water Brewed Coffee has 64.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 257.7 times more Copper, 85.6 times more Iron, 25.4 times more Magnesium, 77 times more Manganese, 1139 times more Phosphorus, 8.9 times more Potassium, 782 times more Selenium and 260.5 times more Zinc than Decaffeinated Prepared With Tap Water Brewed Coffee.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain more Energy, more Fat, 3534 times more Saturated Fat, more Omega 3, 17104 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and 200.6 times more Protein than Decaffeinated Prepared With Tap Water Brewed Coffee.
• Both Decaffeinated Prepared With Tap Water Brewed Coffee as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.