Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Roasted Sunflower Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	91% 2640kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	868% 278g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	75% 98g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	NA	38g per day for Men 19-50 years
Protein	157% 87.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	106% 1.38mg	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	269% 1075μg	10.2% 41μg	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	7.56% 6.8mg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	31.8% 318mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	407% 3.66mg	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	215% 17.2mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	549% 12.6mg	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	748% 5239mg	135% 948mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.2% 7.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Creamed Dried Coconut Meat:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.5 times more Vitamin B3, 8.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 26.3 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Creamed Dried Coconut Meat have similar amounts of Vitamin C per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Creamed Dried Coconut Meat:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 5.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.3 times more Manganese and 12.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Creamed Dried Coconut Meat have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 43.4 times more Omega 6 and 3.6 times more Protein than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.4 times more Fat and 11.7 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Creamed Dried Coconut Meat have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.