Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Toasted Sunflower Seeds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	97% 2808kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	446% 143g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	270% 196g	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	137% 52g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	139% 78g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Shredded Sweetened 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	123% 1.47mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	95% 1.23mg	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	270% 1080μg	9.07% 36.3μg	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	3.53% 3.18mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	26% 259mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	158% 1.4mg	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	386% 31mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	488% 11.2mg	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	750% 5253mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.54% 57g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Sunflower Seeds has 10.5 times more Vitamin B1, 14.3 times more Vitamin B2, 8.9 times more Vitamin B3, 9.8 times more Vitamin B5, 3 times more Vitamin B6 and 29.8 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 Toasted Sunflower Seed Kernels no Salt as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 3.8 times more Calcium, 5.9 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 10.8 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 1 lb of Shredded Sweetened Dried Coconut Meat contains 87.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Shredded Sweetened Dried Coconut Meat contain similar levels of Manganese per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.2 times more Energy, 1.6 times more Fat, more Omega 3, 96.4 times more Omega 6, 2.6 times more Fiber and 6 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 1 lb of Shredded Sweetened Dried Coconut Meat contains 5.3 times more Saturated Fat and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3