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

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Coconut Cream sweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	123% 3570kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	176% 229g	130g per day for Men 19-50 years
Sugars	710% 515g	43% 31g	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	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 515g	% 23.7g	g per day for Men 19-50 years
Fiber	5.26% 2g	279% 106g	38g per day for Men 19-50 years
Protein	21% 11.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	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	18.3% 0.22mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	474% 52mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Coconut Cream sweetened versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 14.5 times more Vitamin B1, 7 times more Vitamin B2, 108.7 times more Vitamin B3, 42.6 times more Vitamin B5, 27.3 times more Vitamin B6, 16.7 times more Vitamin B9, 279.5 times more Vitamin E and 31 times more Vitamin K than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Coconut Cream sweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Coconut Cream sweetened has 12 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 21.8 times more Calcium, 7.6 times more Copper, 32.9 times more Iron, 7.5 times more Magnesium, 2.6 times more Manganese, 51.8 times more Phosphorus, 4.8 times more Potassium, 14.2 times more Selenium and 8.7 times more Zinc than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Coconut Cream sweetened has 2.2 times more Saturated Fat, 2.3 times more Carbohydrate and 16.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Energy, 3.1 times more Fat, more Omega 3, 215.1 times more Omega 6, 53 times more Fiber and 17.1 times more Protein than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Fiber