Comparing Nutrients in 5 ounces Toasted Dried Coconut VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Dried Coconut	Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 839kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Sunflower 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	7.2% 0.086mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	147% 1.9mg	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	3.2% 12.8μg	80.4% 322μg	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	2.36% 2.13mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	283% 2.55mg	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	60% 4.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	120% 2.76mg	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	42.7% 299mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Dried Coconut vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 24.3 times more Vitamin B1, 3.5 times more Vitamin B2, 13.5 times more Vitamin B3, 1.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 25.2 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Toasted Dried Coconut Meat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Dried Coconut vs Sunflower Seeds:

• Toasted Dried Coconut Meat has 1.4 times more Manganese and 4.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 3.1 times more Phosphorus and 2.4 times more Zinc than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Dried Coconut Meat has 9.4 times more Saturated Fat and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 44.8 times more Omega 6 and 3.9 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 5 oz.
• Both Toasted Dried Coconut Meat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.