Comparing Nutrients in 100 calories Sunflower Seeds VS Unsweetened Ready-to-drink Coconut Water

Weight per 100 calories

• Sunflower Seeds: 17g
• Unsweetened Ready-to-drink Coconut Water: 556g

Sunflower Seeds have 32.4 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has very high energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Sunflower Seeds	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	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	0% 0g	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	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	30% 21.8g	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	16.4% 12g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.33g	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	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Unsweetened Ready-to-drink Coconut Water	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	9.7% 39μg	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	0.27% 0.24mg	61% 55mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	4.94% 0.044mg	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	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	53.4% 1.23mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	27% 917mg	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	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	14.3% 528g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Unsweetened Ready-to-drink Coconut Water:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 229.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Unsweetened Ready-to-drink Coconut Water 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 Unsweetened Ready-to-drink Coconut Water:

• Dried Sunflower Seed Kernels have 6.9 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 4.1 times more Phosphorus, more Selenium and 7.7 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 2.9 times more Calcium, 3.7 times more Manganese, 8.3 times more Potassium, 93.7 times more Sodium and 651.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, more Fiber and 2.9 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 6.9 times more Carbohydrate and 48.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.