Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Sunflower Seed Flour	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	112% 3260kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	366% 355g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	983% 315g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	367% 477g	130g per day for Men 19-50 years
Sugars	NA	595% 432g	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	NA	g per day for Men 19-50 years
Fiber	137% 52g	118% 45g	38g per day for Men 19-50 years
Protein	858% 481g	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	208% 2.7mg	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	555% 2220μg	20% 80μg	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	14.4% 13mg	7.78% 7mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	114% 1140mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	348% 3.13mg	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	828% 66.2mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	1076% 24.8mg	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	984% 6890mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	165% 18mg	11mg per day for Men 19-50 years
Water	2% 74.7g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Shredded Sweetened Dried Coconut Meat per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Sunflower Seed Flour has 102.8 times more Vitamin B1, 13.3 times more Vitamin B2, 15.4 times more Vitamin B3, 9.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 27.8 times more Vitamin B9 than Shredded Sweetened Dried Coconut Meat.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Sunflower Seed Flour has 7.6 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 6.9 times more Magnesium, 6.4 times more Phosphorus, 3.5 times more Selenium and 2.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 1.3 times more Manganese, 5 times more Potassium and 87.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 2.2 times more Omega 6 and 16.7 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 1.5 times more Energy, 22 times more Fat, 228 times more Saturated Fat and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Fiber per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.