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

Macros Ratio

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

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	78.4% 2272kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	446% 143g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	125% 163g	130g per day for Men 19-50 years
Sugars	270% 196g	NA	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	53.7% 20.4g	62% 23.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	263% 3.4mg	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	9.07% 36.3μg	252% 1007μg	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	3.53% 3.18mg	6.55% 5.9mg	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	11.8% 1.77mg	NA	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

	Shredded Sweetened Dried Coconut Meat	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	158% 1.4mg	863% 7.77mg	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	109% 8.7mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	389% 8.96mg	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	69.3% 485mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	138% 75.7μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	79.2% 1188mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Partially Defatted Sunflower Seed Flour contains 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 pound of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Shredded Sweetened Dried Coconut Meat as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Shredded Sweetened Dried Coconut Meat has 1.3 times more Manganese, 5 times more Potassium and 87.3 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 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.
• 1 pound of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

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