Comparing Nutrients in 100 grams Sweetened Mocha Instant Coffee VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 460kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	5.85% 1g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	18.5% 24g	130g per day for Men 19-50 years
Sugars	80.3% 58.2g	3.77% 2.73g	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	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	29.2% 11g	38g per day for Men 19-50 years
Protein	9.45% 5.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	62% 0.8mg	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	2.25% 9μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.8% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.67% 0.6mg	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 271mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.45mg	92% 2.1mg	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	36% 251mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	30.4% 1033mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	21% 317mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Mocha Instant Coffee vs Roasted Sunflower Seeds:

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 8.8 times more Vitamin B2, 3.1 times more Vitamin B3, 135.4 times more Vitamin B5, 14.6 times more Vitamin B6, 26.3 times more Vitamin B9, 2.3 times more Vitamin C, more Vitamin E and 1.8 times more Vitamin K than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Mocha Instant Coffee vs Roasted Sunflower Seeds:

• Sweetened Mocha Instant Coffee has 3.9 times more Calcium, 1.2 times more Potassium and 105.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 4.6 times more Phosphorus, 12.8 times more Selenium and 5.5 times more Zinc than Sweetened Mocha Instant Coffee.

Comparison of macro-nutrients per 100 grams:

• Sweetened Mocha Instant Coffee has 3.1 times more Carbohydrate and 21.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.1 times more Fat, 32.9 times more Omega 6, 5.8 times more Fiber and 3.7 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat and Omega 3 per 100 g.
• Both Sweetened Mocha Instant Coffee as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.