Comparing Nutrients in 5 ounces Canned Coconut Milk VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Coconut Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.63% 279kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	83.8% 27g	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	1.94% 0.33g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 4g	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	2.6% 0.031mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	4.96% 20μg	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	1.57% 1.4mg	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 Coconut Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	58.5% 4.68mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	19.4% 136mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Coconut Milk 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 Coconut Milk vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B1, more Vitamin B2, 6.6 times more Vitamin B3, 46.1 times more Vitamin B5, 28.8 times more Vitamin B6 and 17 times more Vitamin B9 than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Coconut Milk 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 Coconut Milk vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 8.2 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 12.1 times more Phosphorus, 2.2 times more Potassium and 9.5 times more Zinc than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Coconut Milk have 3.2 times more Saturated Fat than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Energy, 2.7 times more Fat, 160.5 times more Omega 6, 7.3 times more Carbohydrate and 8.5 times more Protein than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6