Comparing Nutrients in 14 ounces Coconut VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Coconut	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.4% 1405kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	34% 24.7g	15% 11g	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	94% 35.7g	116% 44g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	22% 0.26mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	245% 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	25.8% 103μg	235% 941μg	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	14.6% 13mg	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	6.35% 0.95mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	807% 7.26mg	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	121% 9.64mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	364% 8.37mg	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	64% 448mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	572% 315μg	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	39.7% 4.37mg	191% 21mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 12.3 times more Vitamin B2, 13 times more Vitamin B3, 23.5 times more Vitamin B5, 14.9 times more Vitamin B6, 9.1 times more Vitamin B9, 108.8 times more Vitamin E and 13.5 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coconut vs Roasted Sunflower Seeds:

• Raw Coconut Meat has 6.7 times more Sodium and 39.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 10.2 times more Phosphorus, 2.4 times more Potassium, 7.9 times more Selenium and 4.8 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Meat has 5.7 times more Saturated Fat and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 1.5 times more Fat, more Omega 3, 89.6 times more Omega 6, 1.6 times more Carbohydrate and 5.8 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Raw Coconut Meat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.