Comparing Nutrients in 1 kilogram Coconut VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Coconut	Sunflower Seeds	Recommended Dietary Allowance
Energy	122% 3540kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	154% 200g	130g per day for Men 19-50 years
Sugars	86% 62.3g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	237% 90g	226% 86g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Coconut	Sunflower 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	55% 0.66mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	1035% 13.5mg	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	65% 260μg	568% 2270μg	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	36.7% 33mg	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	16% 2.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	2000% 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	304% 24.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	848% 19.5mg	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	161% 1130mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	455% 50mg	11mg per day for Men 19-50 years
Water	12.7% 470g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Coconut vs Sunflower Seeds:

• Raw Coconut Meat has 2.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.4 times more Vitamin B1, 17.8 times more Vitamin B2, 15.4 times more Vitamin B3, 3.8 times more Vitamin B5, 24.9 times more Vitamin B6, 8.7 times more Vitamin B9 and 146.5 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Coconut vs Sunflower Seeds:

• Raw Coconut Meat has 2.2 times more Sodium and 9.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 4.1 times more Copper, 2.2 times more Iron, 10.2 times more Magnesium, 1.3 times more Manganese, 5.8 times more Phosphorus, 1.8 times more Potassium, 5.2 times more Selenium and 4.5 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Meat has 6.7 times more Saturated Fat and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 1.5 times more Fat, more Omega 3, 63 times more Omega 6, 1.3 times more Carbohydrate and 6.2 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Raw Coconut Meat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.