Comparing Nutrients in 1 pound Dried Coconut VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	103% 2994kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	81.4% 106g	130g per day for Men 19-50 years
Sugars	46% 33.3g	66% 48g	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	% 47.6g	g per day for Men 19-50 years
Fiber	195% 74g	68% 26g	38g per day for Men 19-50 years
Protein	55.7% 31.2g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	22.7% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	192% 2.5mg	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	10.2% 41μg	269% 1075μg	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	7.56% 6.8mg	13.6% 12.2mg	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	13.3% 2mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11.8% 118mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	805% 7.24mg	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	188% 15mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	409% 9.4mg	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	133% 934mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Coconut vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B2, 11.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 26.3 times more Vitamin B9, 1.8 times more Vitamin C and 52 times more Vitamin E than Dried Coconut Meat.
• Both Dried Coconut and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dried Coconut have insufficient amounts of Vitamin C
• Both Dried Coconut Meat as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Coconut vs Sunflower Seed Butter:

• 1 pound of Dried Coconut has 1.3 times more Manganese and 12.3 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.5 times more Calcium, 2 times more Copper, 3.5 times more Magnesium, 3.2 times more Phosphorus, 5.6 times more Selenium and 2.4 times more Zinc than Dried Coconut Meat.
• Both Dried Coconut and Sunflower Seed Butter contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coconut has 12.2 times more Saturated Fat and 2.9 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains more Omega 3, 13.8 times more Omega 6, 1.4 times more Sugars and 2.5 times more Protein than Dried Coconut Meat.
• Both Dried Coconut and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Carbohydrate per one pound.
• 1 pound of Dried Coconut provide inadequate amounts of Omega 3