Comparing Nutrients in 1 kilogram Creamed Dried Coconut Meat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Creamed Dried Coconut Meat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	236% 6840kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	712% 691g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1914% 613g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	95% 53g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	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	51% 0.61mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	618% 8.04mg	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	593% 2370μg	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	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	897% 8.07mg	2033% 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	420% 33.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1210% 28mg	917% 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	299% 2090mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	162% 5510mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.5 times more Vitamin B3, 8.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 26.3 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 1 kg.
• Both Creamed Dried Coconut Meat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Creamed Dried Coconut Meat has 1.3 times more Manganese and 12.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 5.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Creamed Dried Coconut Meat has 1.4 times more Fat and 11.7 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 43.4 times more Omega 6 and 3.6 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Creamed Dried Coconut Meat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.