Comparing Nutrients in 7 ounces Sweetened Mocha Instant Coffee VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	31.5% 913kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	159% 115g	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	84% 1.1mg	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	4.47% 18μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.2% 0.89μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	5.95% 5.36mg	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	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	53.8% 538mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	352% 3.17mg	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	0% 0mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	179% 4.1mg	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	71% 498mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Mocha Instant Coffee versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Mocha Instant Coffee vs Sunflower Seed Butter:

• 7 ounces of Sweetened Mocha Instant Coffee have more Vitamin B12 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B1, 5.8 times more Vitamin B2, 3 times more Vitamin B3, 22.5 times more Vitamin B5, 10 times more Vitamin B6, 26.3 times more Vitamin B9, 4.5 times more Vitamin C and more Vitamin E than Sweetened Mocha Instant Coffee.
• 7 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5, Vitamin C and Vitamin E
• 7 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Mocha Instant Coffee vs Sunflower Seed Butter:

• 7 ounces of Sweetened Mocha Instant Coffee have 4.2 times more Calcium, 1.8 times more Potassium and 105.7 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3.7 times more Copper, more Iron, 4.6 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 16.8 times more Selenium and 5.1 times more Zinc than Sweetened Mocha Instant Coffee.
• 7 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Mocha Instant Coffee have 3.2 times more Carbohydrate and 5.5 times more Sugars than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Energy, 3.5 times more Fat, 9.8 times more Omega 6, 3 times more Fiber and 3.3 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Sunflower Seed Butter offer comparable quantities of Saturated Fat and Omega 3 per seven ounces.