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

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Coconut Cream sweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	123% 3570kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	158% 206g	130g per day for Men 19-50 years
Sugars	710% 515g	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	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	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	303% 115g	38g per day for Men 19-50 years
Protein	21% 11.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Coconut Cream sweetened versus 1 kg of Toasted 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 Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.8 times more Vitamin B1, 7.1 times more Vitamin B2, 110.5 times more Vitamin B3, 43.3 times more Vitamin B5, 27.8 times more Vitamin B6 and 17 times more Vitamin B9 than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Coconut Cream sweetened as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 kilogram of Canned Coconut Cream sweetened has 12 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 7.8 times more Copper, 52.4 times more Iron, 7.6 times more Magnesium, 2.6 times more Manganese, 52.6 times more Phosphorus, 4.9 times more Potassium and 8.8 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 2.6 times more Saturated Fat and 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 3.5 times more Fat, more Omega 3, 235.2 times more Omega 6, 57.5 times more Fiber and 14.7 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