Comparing Nutrients in 1 pound Sunflower Seeds VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Sunflower Seeds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	91% 2649kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	374% 120g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	181% 235g	130g per day for Men 19-50 years
Sugars	16.4% 12g	230% 167g	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	0.063% 0.045g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 164g	g per day for Men 19-50 years
Fiber	103% 39g	118% 45g	38g per day for Men 19-50 years
Protein	168% 94g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	10.5% 0.14mg	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	257% 1030μg	3.4% 13.6μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	0% 0mg	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

	Sunflower Seeds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	35.4% 354mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	149% 1.34mg	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	298% 24mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	189% 4.35mg	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	428% 2994mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Sweetened Coconut Flakes:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 12 times more Vitamin B3, 8.1 times more Vitamin B5, 44.8 times more Vitamin B6, 75.7 times more Vitamin B9, more Vitamin C and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Dried Sunflower Seed Kernels as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Sweetened Coconut Flakes:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 6.1 times more Copper, 3.5 times more Iron, 6.4 times more Magnesium, 2 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium and 7 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 31.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 1.8 times more Fat, more Omega 3, 103.8 times more Omega 6 and 6.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 5.9 times more Saturated Fat, 2.6 times more Carbohydrate and 14 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Packaged Sweetened Coconut Meat Flakes have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.