Comparing Nutrients in 100 grams Sunflower Seeds VS Decaffeinated Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Decaffeinated Instant Coffee	13%	1%	86%

Macro Nutrients

	Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Energy	20% 584kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	58.5% 76g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	0% 0g	38g per day for Men 19-50 years
Protein	37% 20.8g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	0% 0mg	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	56.8% 227μg	0% 0μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Calcium	7.8% 78mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	7.67% 0.069mg	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	65.6% 5.25mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	53% 1.22mg	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	94% 660mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	103% 3501mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.086% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Decaffeinated Instant Coffee:

• Dried Sunflower Seed Kernels have more Vitamin B1, 11.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 3.8 times more Vitamin B2, 3.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Decaffeinated Instant Coffee:

• Dried Sunflower Seed Kernels have 26.1 times more Copper, 1.4 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus, 3.1 times more Selenium and 45.5 times more Zinc than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 1.8 times more Calcium, 5.4 times more Potassium and 2.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Decaffeinated Instant Coffee Powder have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 257.3 times more Fat, 44.1 times more Saturated Fat, 7.5 times more Omega 3, 247.8 times more Omega 6, more Sugars, more Fiber and 1.8 times more Protein than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.