Comparing Nutrients in 5 ounces Instant Coffee VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.3% 500kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0% 0g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	31% 17.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	283% 2.55mg	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	78% 6.25mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	110% 464mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	120% 2.76mg	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	61.4% 429mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	147% 5011mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Instant Coffee vs Sunflower Seeds:

• Regular Instant Coffee Powder has 3.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 185 times more Vitamin B1, 4.8 times more Vitamin B2, 11.6 times more Vitamin B5, 46.4 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Instant Coffee vs Sunflower Seeds:

• Regular Instant Coffee Powder has 1.8 times more Calcium, 5.5 times more Potassium and 4.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Copper, 2.2 times more Phosphorus, 4.2 times more Selenium and 14.3 times more Zinc than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder and Dried Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Regular Instant Coffee Powder has 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 102.9 times more Fat, 22.6 times more Saturated Fat, 4 times more Omega 3, 128.1 times more Omega 6, more Sugars, more Fiber and 1.7 times more Protein than Regular Instant Coffee Powder.
• Both Regular Instant Coffee Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.