Comparing Nutrients in 7 ounces Decaffeinated Prepared With Tap Water Brewed Coffee VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Decaffeinated Prepared With Tap Water Brewed Coffee	100%	0%	0%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Decaffeinated Prepared With Tap Water Brewed Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0% 0kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0% 0g	7.47% 5.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	58% 22g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Decaffeinated Prepared With Tap Water Brewed Coffee	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.04% 0.002mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Decaffeinated Prepared With Tap Water Brewed Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 104μg	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	1.24% 0.099mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	182% 4.2mg	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	0.28% 2mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	5.33% 197g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Decaffeinated Prepared With Tap Water Brewed Coffee vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 31.7 times more Vitamin B3, 7040 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 27 times more Vitamin K than Decaffeinated Prepared With Tap Water Brewed Coffee.
• Both Decaffeinated Prepared With Tap Water Brewed Coffee as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Decaffeinated Prepared With Tap Water Brewed Coffee vs Roasted Sunflower Seeds:

• Decaffeinated Prepared With Tap Water Brewed Coffee has 82.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 261.4 times more Copper, 76 times more Iron, 25.8 times more Magnesium, 78.1 times more Manganese, 1155 times more Phosphorus, 15.7 times more Potassium, 793 times more Selenium and 264.5 times more Zinc than Decaffeinated Prepared With Tap Water Brewed Coffee.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Energy, more Fat, 2609.5 times more Saturated Fat, more Omega 3, 16391 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and 193.3 times more Protein than Decaffeinated Prepared With Tap Water Brewed Coffee.
• Both Decaffeinated Prepared With Tap Water Brewed Coffee as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.