Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Roasted Sunflower Seeds

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Packaged Sweetened Coconut Meat Flakes, which is very high in comparison to other foods. Sweetened Coconut Flakes having very high energy density.

Which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetened Coconut Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	33.3% 24g	1.94% 1.4g	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	0.009% 0.007g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	15% 5.72g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Roasted 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	0.82% 0.01mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	32% 0.41mg	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	0.49% 1.97μg	30.5% 122μg	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% 0mg	0.8% 0.72mg	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	0% 0mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	105% 0.94mg	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	12.4% 0.99mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	47.3% 1.1mg	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	9.4% 65.8mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Coconut Flakes vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B1, 12.8 times more Vitamin B2, 7.9 times more Vitamin B3, 39.4 times more Vitamin B5, 21 times more Vitamin B6, 61.9 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Coconut Flakes vs Roasted Sunflower Seeds:

• Packaged Sweetened Coconut Meat Flakes have 121.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 4.9 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 9 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Selenium and 5.8 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 300 calories:

• Packaged Sweetened Coconut Meat Flakes have 6.5 times more Saturated Fat, 2.7 times more Carbohydrate and 17.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 115.7 times more Omega 6 and 4.8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Packaged Sweetened Coconut Meat Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.