Comparing Nutrients in 5 ounces Sisymbrium Seeds VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	15.5% 451kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	271% 87g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	NA	1.6g per day for Men 19-50 years
Omega 6	4.77% 0.81g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.6g	23.5% 30.5g	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	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	33% 0.43mg	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	33.7% 135μg	3.2% 12.8μg	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	48.4% 43.5mg	2.36% 2.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	231% 2315mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	127% 1.14mg	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	1.95% 0.16mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	172% 3.94mg	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	1.2% 8.5mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	89% 3019mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.064% 2.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Creamed Dried Coconut Meat per 5 oz

Compare the macro and micronutrient content in 5 oz of Sisymbrium Seeds versus 5 oz of Creamed Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Sisymbrium Seeds have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 27.5 times more Vitamin B3, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 20.5 times more Vitamin C than Creamed Dried Coconut Meat.
• 5 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Sisymbrium Seeds have 62.8 times more Calcium, 3.4 times more Magnesium, 3.9 times more Potassium and 2.5 times more Sodium than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 7.3 times more Copper, 30.5 times more Iron, 1.8 times more Manganese, 34.8 times more Phosphorus and 6.8 times more Zinc than Whole Dried Sisymbrium Seeds.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sisymbrium Seeds have 2.7 times more Carbohydrate and 2.3 times more Protein than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 2.2 times more Energy, 15 times more Fat, 67.9 times more Saturated Fat and 1.3 times more Omega 6 than Whole Dried Sisymbrium Seeds.