Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Coconut Water	15%	9%	76%

Macro Nutrients

	Sunflower Seed Flour	Coconut Water	Recommended Dietary Allowance
Energy	112% 3260kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	5.5% 1.76g	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	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	28.5% 37g	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	NA	g per day for Men 19-50 years
Fiber	137% 52g	29% 11g	38g per day for Men 19-50 years
Protein	858% 481g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Coconut Water	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	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

	Sunflower Seed Flour	Coconut Water	Recommended Dietary Allowance
Calcium	114% 1140mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	44.4% 0.4mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	61.7% 1.42mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2% 74.7g	25.7% 950g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Flour has 106.2 times more Vitamin B1, 4.7 times more Vitamin B2, 91.4 times more Vitamin B3, 153.5 times more Vitamin B5, 23.5 times more Vitamin B6 and 74 times more Vitamin B9 than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 1.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 4.8 times more Calcium, 42.8 times more Copper, 22.8 times more Iron, 13.8 times more Magnesium, 13.9 times more Manganese, 34.5 times more Phosphorus, 58.2 times more Selenium and 49.5 times more Zinc than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 3.7 times more Potassium, 35 times more Sodium and 12.7 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 17.2 times more Energy, 434 times more Omega 6, 9.7 times more Carbohydrate, 4.7 times more Fiber and 66.8 times more Protein than Coconut Water.
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Partially Defatted Sunflower Seed Flour as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 in one kilogram.