Comparing Nutrients in 14 ounces Sisymbrium Seeds VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	43.5% 1262kcal	94% 2715kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	283% 274g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	760% 243g	32g per day for Men 19-50 years
Omega 3	360% 5.76g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	86% 48g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.8mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	93% 1.2mg	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	94% 377μg	8.93% 35.7μg	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	135% 122mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	648% 6481mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	356% 3.2mg	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	5.46% 0.44mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	297% 1246mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	480% 11mg	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	3.4% 24mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	249% 8454mg	64.3% 2187mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Creamed Dried Coconut Meat per 14 oz

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

Lets compare vitamin content per 14 ounces of Sisymbrium Seeds vs Creamed Dried Coconut Meat:

• 14 ounces of Sisymbrium Seeds have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 27.5 times more Vitamin B3, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 20.5 times more Vitamin C than Creamed Dried Coconut Meat.
• 14 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Sisymbrium Seeds vs Creamed Dried Coconut Meat:

• 14 ounces of Sisymbrium Seeds have 62.8 times more Calcium, 3.4 times more Magnesium, 3.9 times more Potassium and 2.5 times more Sodium than Creamed Dried Coconut Meat.
• While 14 oz of Creamed Dried Coconut Meat contain 7.3 times more Copper, 30.5 times more Iron, 1.8 times more Manganese, 34.8 times more Phosphorus and 6.8 times more Zinc than Whole Dried Sisymbrium Seeds.
• 14 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sisymbrium Seeds have 2.7 times more Carbohydrate and 2.3 times more Protein than Creamed Dried Coconut Meat.
• While 14 oz of Creamed Dried Coconut Meat contain 2.2 times more Energy, 15 times more Fat, 67.9 times more Saturated Fat and 1.3 times more Omega 6 than Whole Dried Sisymbrium Seeds.