Comparing Nutrients in 1 kilogram Frozen Coconut Milk VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Coconut Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	69.7% 2020kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	576% 184g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	NA	226% 86g	38g per day for Men 19-50 years
Protein	28.8% 16g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	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	19% 0.23mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	35% 140μg	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	12.2% 11mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	101% 8.1mg	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	352% 8.1mg	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	84.3% 590mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	19.3% 714g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 64.3 times more Vitamin B1, more Vitamin B2, 12.4 times more Vitamin B3, 7 times more Vitamin B5, 44.8 times more Vitamin B6, 16.2 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Coconut Milk vs Sunflower Seeds:

• Frozen Coconut Milk has 15.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 7.7 times more Copper, 6.5 times more Iron, 10.2 times more Magnesium, 2.4 times more Manganese, 11.2 times more Phosphorus, 2.8 times more Potassium and 8.5 times more Zinc than Frozen Coconut Milk.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Coconut Milk has 4.1 times more Saturated Fat than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Energy, 2.5 times more Fat, 101.1 times more Omega 6, 3.6 times more Carbohydrate and 12.9 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.