Comparing Nutrients in 500 calories Creamed Dried Coconut Meat VS Sisymbrium Seeds

Weight per 500 calories

• Creamed Dried Coconut Meat: 73g
• Sisymbrium Seeds: 157g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	7.46% 7.23g	97g per day for Men 19-50 years
Saturated Fat	140% 44.8g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	143% 2.3g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	70.5% 92g	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	6.9% 3.87g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.52% 4.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.045mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.68% 0.074mg	51% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	165% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	94% 1.22mg	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	1.64% 6.58μg	37.3% 149μg	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	1.2% 1.1mg	53.6% 48.3mg	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	1.9% 19mg	257% 2568mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	19.2% 0.17mg	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	30.7% 2.46mg	2.16% 0.17mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.03mg	103% 2.38mg	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	22% 153mg	1.35% 9.43mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	99% 3349mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.033% 1.22g	0.26% 9.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Creamed Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.