Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Coconut Cream sweetened	Sunflower Seeds	Recommended Dietary Allowance
Energy	123% 3570kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	154% 200g	130g per day for Men 19-50 years
Sugars	710% 515g	36% 26g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 515g	% 25g	g per day for Men 19-50 years
Fiber	5.26% 2g	226% 86g	38g per day for Men 19-50 years
Protein	21% 11.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	1035% 13.5mg	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	35% 140μg	568% 2270μg	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	15.6% 14mg	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	8.67% 1.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	2000% 18mg	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	16.3% 1.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	848% 19.5mg	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	31.4% 220mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	455% 50mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Coconut Cream sweetened vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 8.9 times more Vitamin B2, 219.3 times more Vitamin B3, 6.9 times more Vitamin B5, 46.4 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 270.5 times more Vitamin E than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Coconut Cream sweetened vs Sunflower Seeds:

• Canned Coconut Cream sweetened has 4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 7.6 times more Copper, 40.4 times more Iron, 19.1 times more Magnesium, 2.4 times more Manganese, 30 times more Phosphorus, 6.4 times more Potassium, 9.6 times more Selenium and 8.3 times more Zinc than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 1 kilogram:

• Canned Coconut Cream sweetened has 3.5 times more Saturated Fat, 2.7 times more Carbohydrate and 19.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 3.2 times more Fat, more Omega 3, 145 times more Omega 6, 43 times more Fiber and 17.8 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.