Comparing Nutrients in 500 calories Decaffeinated Instant CoffeeVS Sunflower Seeds

Weight per 500 calories

Decaffeinated Instant Coffee

143g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Decaffeinated Instant Coffee Powder, which is very high in comparison to other foods. Decaffeinated Instant Coffee having high energy density.

Which food has more nutrients per 500 calories - Decaffeinated Instant Coffee or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Decaffeinated Instant Coffee

13%

86%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Decaffeinated Instant Coffeevs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g

Fat

45.4%44g

0.28 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

12%3.8g

0.14 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.71%0.011g

Omega 3

3.2%0.051g

0.011 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.78%0.13g

Omega 6

116%19.7g

0.13 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83.3%108g

Carbohydrate

13%17g

108 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.14g

NA gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

19.4%7.36g

0 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.5%16.5g

Protein

31.8%17.8g

16.5 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Decaffeinated Instant Coffeevs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

106%1.27mg

Thiamine

0 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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149%1.94mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.94 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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250%40mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

40 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.76%0.14mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.14 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

0 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.26%2.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Decaffeinated Instant Coffeevs Sunflower Seeds

20%199mg

Calcium

6.68%66.8mg

199 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.098mg

Copper

171%1.54mg

0.098 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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67.7%5.4mg

Iron

56%4.5mg

5.4 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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105%443mg

Magnesium

66.3%278mg

443 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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75.7%1.74mg

Manganese

72.6%1.67mg

1.74 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.2%407mg

Phosphorus

80.7%565mg

407 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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147%4987mg

Potassium

16.2%552mg

4987 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45%24.6μg

Selenium

82.5%45.4μg

24.6 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%32.8mg

Sodium

0.51%7.7mg

32.8 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.42%0.16mg

Zinc

39%4.3mg

0.16 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.56g

Water

0.11%4.05g

4.56 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Decaffeinated Instant Coffee vs Sunflower Seeds:

Decaffeinated Instant Coffee Powder has 6.4 times more Vitamin B2 and 5.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Vitamin B1, 7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Decaffeinated Instant Coffee Powder.
Both Decaffeinated Instant Coffee Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Decaffeinated Instant Coffee vs Sunflower Seeds:

Decaffeinated Instant Coffee Powder has 3 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium and 9 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.7 times more Copper, 1.4 times more Phosphorus, 1.8 times more Selenium and 27.3 times more Zinc than Decaffeinated Instant Coffee Powder.
Both Decaffeinated Instant Coffee Powder and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Decaffeinated Instant Coffee Powder has 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 154.6 times more Fat, 26.5 times more Saturated Fat, 149 times more Omega 6 and more Fiber than Decaffeinated Instant Coffee Powder.
Both Decaffeinated Instant Coffee Powder and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Decaffeinated Instant Coffee Powder as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Decaffeinated Instant CoffeeVS Prepared With Water Decaffeinated Instant CoffeeSunflower SeedsVS Prepared With Water Decaffeinated Instant CoffeeDecaffeinated Instant CoffeeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Decaffeinated Instant CoffeeVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Decaffeinated Instant Coffee or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: