Comparing Nutrients in 7 ounces Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.62% 18kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.58% 3.35g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0% 0g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	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	0.17% 0.002mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	121% 1.57mg	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	0.5% 2μg	116% 464μg	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	0.44% 0.4mg	2.43% 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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	398% 3.58mg	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	3.22% 0.26mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	179% 4.13mg	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	2% 14mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	5.25% 194g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Oil Roasted Sunflower Seeds:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 320 times more Vitamin B1, 1.6 times more Vitamin B2, 247.9 times more Vitamin B5, 396 times more Vitamin B6, 234 times more Vitamin B9, 5.5 times more Vitamin C, more Vitamin E and 31 times more Vitamin K than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated vs Oil Roasted Sunflower Seeds:

• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated has 63.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 36.1 times more Copper, 32.9 times more Iron, 1.6 times more Magnesium, 41.6 times more Manganese, 162.7 times more Phosphorus, 4.2 times more Potassium, more Selenium and 104.2 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 65.8 times more Energy, 285 times more Fat, 76.8 times more Saturated Fat, more Omega 3, 371.8 times more Omega 6, 13.5 times more Carbohydrate, more Sugars, more Fiber and 200.6 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• Both Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.