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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	153% 4430kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	327% 317g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	878% 281g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	315% 409g	158% 206g	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	118% 45g	303% 115g	38g per day for Men 19-50 years
Protein	60% 33.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	25% 0.3mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	17.5% 70μg	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	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

	Canned Flaked Sweetened Dried Coconut Meat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	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	230% 18.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	944% 21.7mg	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	147% 1030mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	6.3% 233g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Toasted 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 Toasted 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 Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 10.8 times more Vitamin B1, 14.3 times more Vitamin B2, 13.8 times more Vitamin B3, 11.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 34 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 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 Flaked Sweetened Dried Coconut Meat vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Calcium, 6 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 11.2 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 Toasted 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 4.7 times more Saturated Fat and 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 1.8 times more Fat, 107.8 times more Omega 6, 2.6 times more Fiber and 5.1 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.