Comparing Nutrients in 14 ounces Dried Coconut VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	90% 2619kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	710% 227g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	63% 81.7g	130g per day for Men 19-50 years
Sugars	40.2% 29g	NA	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	170% 64.7g	120% 45.6g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	246% 3.2mg	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	8.93% 35.7μg	236% 945μg	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	6.6% 5.95mg	6.17% 5.56mg	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	11.6% 1.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	809% 7.28mg	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	165% 13mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	365% 8.4mg	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	117% 818mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	134% 73.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Coconut versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Coconut vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B1, 2.9 times more Vitamin B2, 7 times more Vitamin B3, 8.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 26.4 times more Vitamin B9 than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Coconut vs Toasted Sunflower Seeds:

• 14 ounces of Dried Coconut have 1.3 times more Manganese and 12.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 5.6 times more Phosphorus and 2.6 times more Zinc than Dried Coconut Meat.
• Both Dried Coconut and Toasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Coconut have 9.6 times more Saturated Fat and 1.4 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain more Omega 3, 53 times more Omega 6 and 2.5 times more Protein than Dried Coconut Meat.
• Both Dried Coconut and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.
• 14 ounces of Dried Coconut provide inadequate amounts of Omega 3