Comparing Nutrients in 1 pound Toasted Dried Coconut VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2685kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	43% 24g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	281% 3.65mg	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	270% 1080μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	409% 3.7mg	924% 8.3mg	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	192% 15.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	417% 9.6mg	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	137% 957mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Dried Coconut vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.8 times more Vitamin B3, 8.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 26.4 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Dried Coconut vs Toasted Sunflower Seeds:

• 1 pound of Toasted Dried Coconut has 1.3 times more Manganese and 12.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Calcium, 2.3 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 5.5 times more Phosphorus and 2.6 times more Zinc than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Dried Coconut has 7 times more Saturated Fat and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 72.7 times more Omega 6 and 3.2 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per one pound.