Comparing Nutrients in 1 kilogram Canned Flaked Sweetened Dried Coconut Meat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	153% 4430kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	327% 317g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	878% 281g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	315% 409g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	118% 45g	279% 106g	38g per day for Men 19-50 years
Protein	60% 33.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	25% 0.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	17.5% 70μg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	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	230% 18.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	944% 21.7mg	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	147% 1030mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	474% 52mg	11mg per day for Men 19-50 years
Water	6.3% 233g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Flaked Sweetened Dried Coconut Meat 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 Flaked Sweetened Dried Coconut Meat vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.7 times more Vitamin B1, 14 times more Vitamin B2, 13.5 times more Vitamin B3, 11 times more Vitamin B5, 3.3 times more Vitamin B6 and 33.4 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat 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 Flaked Sweetened Dried Coconut Meat vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 6.2 times more Calcium, 5.9 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 11.1 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat has 4 times more Saturated Fat and 1.8 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Energy, 1.6 times more Fat, 98.6 times more Omega 6, 2.4 times more Fiber and 6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.