Comparing Nutrients in 5 ounces Instant Coffee with Chicory VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee with Chicory	10%	1%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Instant Coffee with Chicory	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 503kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	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	86% 112g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	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	1.87% 0.71g	32% 12g	38g per day for Men 19-50 years
Protein	23.5% 13g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee with Chicory	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% 0mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee with Chicory	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.6% 146mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	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	84.3% 6.75mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	55% 384mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	142% 4812mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Instant Coffee with Chicory has 2.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 11.6 times more Vitamin B5, 46.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Coffee with Chicory.
• Both Instant Coffee with Chicory and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Instant Coffee with Chicory as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Instant Coffee with Chicory has 1.3 times more Calcium, 5.3 times more Potassium and 30.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 36 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 5.6 times more Selenium and 13.5 times more Zinc than Instant Coffee with Chicory.
• Both Instant Coffee with Chicory and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Instant Coffee with Chicory has 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 257.3 times more Fat, 62.7 times more Saturated Fat, 12 times more Omega 3, 354.6 times more Omega 6, 17.2 times more Fiber and 2.2 times more Protein than Instant Coffee with Chicory.
• Both Instant Coffee with Chicory as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.