Comparing Nutrients in 14 ounces Canned Flaked Sweetened Dried Coconut Meat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.6% 1758kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	349% 112g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	47% 18g	111% 42g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted 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	9.92% 0.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	242% 3.14mg	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	6.95% 27.8μg	232% 929μg	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% 0mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	796% 7.16mg	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	91% 7.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	375% 8.6mg	359% 8.26mg	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	58.4% 409mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Flaked Sweetened Dried Coconut Meat versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Flaked Sweetened Dried Coconut Meat vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B1, 14 times more Vitamin B2, 13.5 times more Vitamin B3, 11 times more Vitamin B5, 3.3 times more Vitamin B6 and 33.4 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 6.2 times more Calcium, 5.9 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 11.1 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 14 ounces.
• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have 4 times more Saturated Fat and 1.8 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 1.6 times more Fat, 98.6 times more Omega 6, 2.4 times more Fiber and 6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.