Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	61% 79.4g	130g per day for Men 19-50 years
Sugars	201% 146g	14.3% 10.4g	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	0.055% 0.04g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 144g	% 9.92g	g per day for Men 19-50 years
Fiber	103% 39.3g	90% 34g	38g per day for Men 19-50 years
Protein	22% 12.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	411% 5.34mg	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	2.98% 12μg	225% 901μg	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	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	0% 0mg	931% 140mg	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

	Sweetened Coconut Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	794% 7.14mg	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	75% 6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	336% 7.74mg	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	56.7% 397mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Coconut Flakes vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 12 times more Vitamin B3, 8.1 times more Vitamin B5, 44.8 times more Vitamin B6, 75.7 times more Vitamin B9, more Vitamin C and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sweetened Coconut Flakes vs Sunflower Seeds:

• Packaged Sweetened Coconut Meat Flakes have 31.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 6.1 times more Copper, 3.5 times more Iron, 6.4 times more Magnesium, 2 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium and 7 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 14 ounces:

• Packaged Sweetened Coconut Meat Flakes have 5.9 times more Saturated Fat, 2.6 times more Carbohydrate and 14 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 1.8 times more Fat, more Omega 3, 103.8 times more Omega 6 and 6.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.