Comparing Nutrients in 100 grams Sunflower Seed Flour VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Sunflower Seed Flour	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	11.2% 326kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	5.85% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	80.3% 58.2g	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	13.7% 5.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	86% 48g	9.45% 5.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	4.23% 0.055mg	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	55.5% 222μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.8% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	0.67% 0.6mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	11.4% 114mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	48.3% 0.44mg	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	82.8% 6.62mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	19.3% 0.45mg	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	98% 689mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Sweetened Mocha Instant Coffee per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Sweetened Mocha Instant Coffee:

• 100 grams of Sunflower Seed Flour have 102.8 times more Vitamin B1, 9.5 times more Vitamin B2, 3.2 times more Vitamin B3, 126.9 times more Vitamin B5, 13.7 times more Vitamin B6 and 24.7 times more Vitamin B9 than Sweetened Mocha Instant Coffee.
• While 100 g of Sweetened Mocha Instant Coffee contain more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• 100 grams of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Sweetened Mocha Instant Coffee:

• 100 grams of Sunflower Seed Flour have 3.9 times more Copper, more Iron, 5.1 times more Magnesium, 4.4 times more Manganese, 2.7 times more Phosphorus, 9.4 times more Selenium and 5.2 times more Zinc than Sweetened Mocha Instant Coffee.
• While 100 g of Sweetened Mocha Instant Coffee contain 2.4 times more Calcium, 15.4 times more Potassium and 105.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 2.7 times more Fiber and 9.1 times more Protein than Sweetened Mocha Instant Coffee.
• While 100 g of Sweetened Mocha Instant Coffee contain 1.4 times more Energy, 9.9 times more Fat, 35.8 times more Saturated Fat, 29 times more Omega 3 and 2.1 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Sweetened Mocha Instant Coffee offer comparable quantities of Omega 6 per 100 grams.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3