Comparing Nutrients in 1 pound Unsweetened Ready-to-drink Coconut Water VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	69.8% 91g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	16.4% 12g	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	13.4% 9.7g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.35g	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	1.8% 1g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	469% 6.1mg	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	0% 0μg	257% 1030μg	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	50% 45mg	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	907% 8.16mg	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	1.7% 0.14mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	385% 8.85mg	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	3.24% 22.7mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Unsweetened Ready-to-drink Coconut Water vs Sunflower Seeds:

• Unsweetened Ready-to-drink Coconut Water has 7.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 49.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Unsweetened Ready-to-drink Coconut Water vs Sunflower Seeds:

• Unsweetened Ready-to-drink Coconut Water has 2.9 times more Sodium and 20.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Calcium, 225 times more Copper, 175 times more Iron, 54.2 times more Magnesium, 8.8 times more Manganese, 132 times more Phosphorus, 3.9 times more Potassium, more Selenium and 250 times more Zinc than Unsweetened Ready-to-drink Coconut Water.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Ready-to-drink Coconut Water has 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 32.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.7 times more Carbohydrate, more Fiber and 94.5 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.