Comparing Nutrients in 5 ounces Canned Flaked Sweetened Dried Coconut Meat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 628kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	46.3% 45g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	124% 40g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	22.5% 29g	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	16.8% 6.38g	43% 16.3g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Toasted 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	3.54% 0.043mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	87.8% 1.14mg	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	2.5% 9.92μg	84.3% 337μg	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	2.2% 2mg	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	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

	Canned Flaked Sweetened Dried Coconut Meat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	289% 2.6mg	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	32.6% 2.6mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	130% 3mg	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	21% 146mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Flaked Sweetened Dried Coconut Meat versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Flaked Sweetened Dried Coconut Meat vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 10.8 times more Vitamin B1, 14.3 times more Vitamin B2, 13.8 times more Vitamin B3, 11.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 34 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 6 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 11.2 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Toasted Sunflower Seeds contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 4.7 times more Saturated Fat and 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 1.8 times more Fat, 107.8 times more Omega 6, 2.6 times more Fiber and 5.1 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.