Comparing Nutrients in 1 kilogram Creamed Dried Coconut Meat VS Sisymbrium Seeds

Macros Ratio

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

Macro Nutrients

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	236% 6840kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	712% 691g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	1914% 613g	28% 9g	32g per day for Men 19-50 years
Omega 3	NA	907% 14.5g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	448% 583g	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	95% 53g	217% 121g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Sisymbrium 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	51% 0.61mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	1052% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	598% 7.8mg	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	22.5% 90μg	238% 950μg	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	16.7% 15mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	1633% 16330mg	1000mg per day for Men 19-50 years
Copper	897% 8.07mg	122% 1.1mg	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	420% 33.6mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	748% 3140mg	420mg per day for Men 19-50 years
Manganese	1210% 28mg	657% 15mg	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	299% 2090mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	162% 5510mg	626% 21300mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Creamed Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 27.5 times more Vitamin B3, 2.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 20.5 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Vitamin B5 per 1 kg.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Creamed Dried Coconut Meat vs Sisymbrium Seeds:

• Creamed Dried Coconut Meat has 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.
• While Whole Dried Sisymbrium Seeds contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Creamed Dried Coconut Meat has 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.
• While Whole Dried Sisymbrium Seeds contain 2.7 times more Carbohydrate and 2.3 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.