Comparing Nutrients in 1 kilogram Coconut Water VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Coconut Water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.55% 190kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	36% 26g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	29% 11g	279% 106g	38g per day for Men 19-50 years
Protein	13% 7.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Oil Roasted 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	2004% 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	36.3% 2.9mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	904% 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	28.6% 200mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	25.7% 950g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Coconut Water (liquid From Coconuts) have 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B1, 4.9 times more Vitamin B2, 51.6 times more Vitamin B3, 161.4 times more Vitamin B5, 24.8 times more Vitamin B6, 78 times more Vitamin B9, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Coconut Water vs Oil Roasted Sunflower Seeds:

• Coconut Water (liquid From Coconuts) have 35 times more Sodium and 61.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 45.1 times more Copper, 14.8 times more Iron, 5.1 times more Magnesium, 14.6 times more Manganese, 57 times more Phosphorus, 1.9 times more Potassium, 78.2 times more Selenium and 52.1 times more Zinc than Coconut Water (liquid From Coconuts).

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, 256.5 times more Fat, 40.2 times more Saturated Fat, more Omega 3, 17104 times more Omega 6, 6.2 times more Carbohydrate, 9.6 times more Fiber and 27.9 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.