Comparing Nutrients in 100 calories Sunflower Seeds VS Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated

Weight per 100 calories

• Sunflower Seeds: 17g
• Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated: 1111g

Sunflower Seeds have 64.9 times more energy per 100g than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated. It has very high energy density when compared to other foods. Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated having very low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	5%	18%	77%

Macro Nutrients

	Sunflower Seeds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0% 0g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	6.22% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.7% 0.022mg	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	9.7% 39μg	2.78% 11μg	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	0.27% 0.24mg	2.47% 2.22mg	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	40% 6.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2.22% 22.2mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	61.7% 0.56mg	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	11.2% 0.9mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	212% 889mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	24% 0.56mg	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	16% 113mg	11% 77.8mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	29.4% 1087g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Dried Sunflower Seed Kernels have 22.8 times more Vitamin B1, 10.4 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin E than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 32.4 times more Vitamin B2, 40.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 9.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated:

• Dried Sunflower Seed Kernels have 1.5 times more Phosphorus, more Selenium and 1.5 times more Zinc than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 16 times more Magnesium, 1.7 times more Manganese, 11.6 times more Potassium, 100.9 times more Sodium and 1341.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 4.4 times more Fat, 3.9 times more Omega 6, more Fiber and 3.2 times more Protein than Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated.
• While Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated contains 1.3 times more Saturated Fat and 5.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Brewed Coffee, Espresso, Restaurant-prepared, Decaffeinated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.