Comparing Nutrients in 5 ounces Reduced Calorie With Whitener Instant Coffee VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 721kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41.2g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	111% 35.6g	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	4.8% 0.82g	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	65.4% 85g	25% 32.4g	130g per day for Men 19-50 years
Sugars	115% 83.6g	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	NA	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	39.5% 15g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	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	1.67% 0.27mg	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	0.35% 1.4μg	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	2.46% 0.37mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	284% 2.56mg	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	1.06% 0.085mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	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	27.3% 191mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	0.24% 8.73g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Reduced Calorie With Whitener Instant Coffee vs Oil Roasted Sunflower Seeds:

• Reduced Calorie With Whitener Instant Coffee has 1.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 22 times more Vitamin B3, 6940 times more Vitamin B5, more Vitamin B6, 234 times more Vitamin B9, more Vitamin C and 139.7 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant 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 Reduced Calorie With Whitener Instant Coffee vs Oil Roasted Sunflower Seeds:

• Reduced Calorie With Whitener Instant Coffee has 1.9 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 164 times more Copper, 71.3 times more Iron, 63.5 times more Magnesium, 189.1 times more Manganese, 8.4 times more Phosphorus, 86.9 times more Selenium and 260.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.

Comparison of macro-nutrients per 5 ounces:

• Reduced Calorie With Whitener Instant Coffee has 3.6 times more Saturated Fat, 2.6 times more Carbohydrate and 19 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat, more Omega 3, 59.4 times more Omega 6, 21.2 times more Fiber and 10.2 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Reduced Calorie With Whitener Instant Coffee as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.