Comparing Nutrients in 14 ounces Coconut Milk VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Coconut Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.5% 913kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	70% 91g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	8.6% 0.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16% 63.5μg	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	12.3% 11mg	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	3.97% 0.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	81.4% 6.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	56.7% 397mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.25% 268g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Coconut Milk has 2.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.3 times more Vitamin B1, more Vitamin B2, 5.4 times more Vitamin B3, 37.9 times more Vitamin B5, 24 times more Vitamin B6, 14.6 times more Vitamin B9, 242.2 times more Vitamin E and 31 times more Vitamin K than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Coconut Milk has 5 times more Sodium and 43.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 6.8 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 11.4 times more Phosphorus, 1.8 times more Potassium, 12.6 times more Selenium and 7.8 times more Zinc than Raw Coconut Milk.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Milk has 3 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Energy, 2.2 times more Fat, more Omega 3, 131.1 times more Omega 6, 4.1 times more Carbohydrate, 4.8 times more Fiber and 8.8 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Raw Coconut Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.