Comparing Nutrients in 1 kilogram Coconut Water VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Coconut Water	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.55% 190kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	179% 233g	130g per day for Men 19-50 years
Sugars	36% 26g	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	29% 11g	150% 57g	38g per day for Men 19-50 years
Protein	13% 7.2g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	423% 5.5mg	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	7.5% 30μg	593% 2370μg	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	26.7% 24mg	30% 27mg	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	1526% 229mg	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

	Coconut Water	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	24% 240mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	1774% 16mg	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	36.3% 2.9mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	901% 20.7mg	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	28.6% 200mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	445% 49mg	11mg per day for Men 19-50 years
Water	25.7% 950g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Coconut Water versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Coconut Water vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 84.3 times more Vitamin B3, 27.2 times more Vitamin B5, 17.2 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Sunflower Seed Butter provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Coconut Water (liquid From Coconuts) as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coconut Water vs Sunflower Seed Butter:

• 1 kilogram of Coconut Water has 35 times more Sodium and 153.2 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.7 times more Calcium, 39.9 times more Copper, 14.2 times more Iron, 12.4 times more Magnesium, 14.6 times more Manganese, 33.3 times more Phosphorus, 2.3 times more Potassium, 104.4 times more Selenium and 48.9 times more Zinc than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 32.5 times more Energy, 276 times more Fat, 26.6 times more Saturated Fat, more Omega 3, 4868 times more Omega 6, 6.3 times more Carbohydrate, 4 times more Sugars, 5.2 times more Fiber and 24 times more Protein than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein