Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	157% 4560kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	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	13% 2.22g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	158% 206g	130g per day for Men 19-50 years
Sugars	507% 368g	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	0.14% 0.1g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 362g	NA	g per day for Men 19-50 years
Fiber	261% 99g	303% 115g	38g per day for Men 19-50 years
Protein	56% 31.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	12.5% 0.15mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	7.5% 30μg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	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	189% 15mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	143% 1000mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	NA	55μg per day for Men 19-50 years
Sodium	190% 2850mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 21.7 times more Vitamin B1, 19 times more Vitamin B2, 6 times more Vitamin B3, 50.4 times more Vitamin B5, 26.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes vs Toasted Sunflower Seeds:

• 1 kilogram of Sweetened Coconut Flakes has 95 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.2 times more Calcium, 6.2 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 11.6 times more Phosphorus, 1.4 times more Potassium and 7.5 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 4.4 times more Saturated Fat and 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 2 times more Fat, more Omega 3, 168.4 times more Omega 6 and 5.5 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6