Comparing Nutrients in 500 calories Shredded Sweetened Dried Coconut Meat VS Sisymbrium Seeds

Weight per 500 calories

• Shredded Sweetened Dried Coconut Meat: 100g
• Sisymbrium Seeds: 157g

Shredded Sweetened Dried Coconut Meat has 1.6 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 - Shredded Sweetened Dried Coconut Meat or Sisymbrium Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	7.46% 7.23g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	143% 2.3g	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	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	36.6% 47.6g	70.5% 92g	130g per day for Men 19-50 years
Sugars	59.4% 43g	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	12% 4.5g	NA	38g per day for Men 19-50 years
Protein	5.13% 2.87g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened 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	2.58% 0.031mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	51% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	165% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	2% 8μg	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	0.78% 0.7mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	1.5% 15mg	257% 2568mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	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	24% 1.9mg	2.16% 0.17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	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	15.3% 107mg	1.35% 9.43mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	99% 3349mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.26% 9.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 9.7 times more Vitamin B1, 33.3 times more Vitamin B2, 55.9 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 18.7 times more Vitamin B9 and 69.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Shredded Sweetened Dried Coconut Meat has 1.8 times more Copper, 11.1 times more Iron, 11.3 times more Phosphorus, 1.8 times more Sodium and 3.9 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 171.5 times more Calcium, 9.9 times more Magnesium and 10 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Shredded Sweetened Dried Coconut Meat has 4.9 times more Fat and 22.1 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain more Omega 3, 2.3 times more Omega 6, 1.9 times more Carbohydrate and 6.6 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Energy per 500 kcal.
• Both Shredded Sweetened Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.