Comparing Nutrients in 300 calories Creamed Dried Coconut Meat VS Sisymbrium Seeds

Weight per 300 calories

• Creamed Dried Coconut Meat: 44g
• Sisymbrium Seeds: 94g

Creamed Dried Coconut Meat has 2.2 times more energy per 100g than Sisymbrium Seeds. It has very high energy density when compared to other foods. Whole Dried Sisymbrium Seeds having high energy density.

Which food has more nutrients per 300 calories - Creamed Dried Coconut Meat or Sisymbrium Seeds?

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	4.47% 4.34g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	3.17% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.26% 9.44g	42.3% 55g	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	NA	38g per day for Men 19-50 years
Protein	4.15% 2.32g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.23% 0.027mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	56.5% 0.73mg	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	0.99% 3.95μg	22.4% 89.6μg	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	0.73% 0.66mg	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	154% 1541mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	11.5% 0.1mg	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	18.4% 1.47mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.4mg	70.5% 296mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	62% 1.43mg	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	13% 92mg	0.81% 5.66mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	59% 2009mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.2mg	5.8% 86.8mg	1500mg per day for Men 19-50 years
Zinc	8.13% 0.89mg	2.57% 0.28mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.16% 5.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Creamed Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 6.7 times more Vitamin B1, 9 times more Vitamin B2, 59.2 times more Vitamin B3, 2.6 times more Vitamin B5, 5.5 times more Vitamin B6, 22.7 times more Vitamin B9 and 44 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Creamed Dried Coconut Meat vs Sisymbrium Seeds:

• Creamed Dried Coconut Meat has 3.4 times more Copper, 14.2 times more Iron, 16.2 times more Phosphorus and 3.2 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 135.1 times more Calcium, 7.3 times more Magnesium, 8.3 times more Potassium and 5.3 times more Sodium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Creamed Dried Coconut Meat has 7 times more Fat and 31.6 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 1.6 times more Omega 6, 5.8 times more Carbohydrate and 4.9 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Energy per 300 kcal.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.