Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Energy	80% 2318kcal	90% 2619kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	710% 227g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	72.2% 94g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	40.2% 29g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	170% 64.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	92% 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	225% 901μg	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	6.17% 5.56mg	6.6% 5.95mg	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	931% 140mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Calcium	31% 310mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	351% 3.16mg	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	260% 21mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	474% 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	374% 2619mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, 25.2 times more Vitamin B9 and 79.9 times more Vitamin E than Dried Coconut Meat.
• Both Dried Sunflower Seed Kernels and Dried Coconut Meat have similar amounts of Vitamin C per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 3 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 3.2 times more Phosphorus, 2.9 times more Selenium and 2.5 times more Zinc than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.4 times more Manganese and 4.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coconut Meat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have more Omega 3, 32.6 times more Omega 6 and 3 times more Protein than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.3 times more Fat, 12.8 times more Saturated Fat, 2.8 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coconut Meat have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.