Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS 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	24.5% 710kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	84.4% 61g	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	NA	38g per day for Men 19-50 years
Protein	7.3% 4.1g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	85% 1.1mg	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	2.83% 11.3μg	33.7% 135μg	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	1.1% 0.99mg	48.4% 43.5mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	17.3% 0.16mg	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	34% 2.72mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	93% 2.14mg	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	21.7% 152mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	NA	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 6.2 times more Vitamin B1, 21.2 times more Vitamin B2, 35.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6, 11.9 times more Vitamin B9 and 43.9 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 5 oz.

Comparing minerals per 5 ounces for Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Shredded Sweetened Dried Coconut Meat has 2.8 times more Copper, 17.5 times more Iron, 1.6 times more Manganese, 17.8 times more Phosphorus, 2.8 times more Sodium and 6.1 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 108.9 times more Calcium, 6.3 times more Magnesium and 6.3 times more Potassium than Shredded Sweetened Dried Coconut Meat.

Comparison of macro-nutrients per 5 ounces:

• Shredded Sweetened Dried Coconut Meat has 1.6 times more Energy, 7.7 times more Fat and 34.9 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain more Omega 3, 1.5 times more Omega 6 and 4.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Carbohydrate per 5 oz.
• Both Shredded Sweetened Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.