Comparing Nutrients in 5 ounces Sisymbrium Seeds VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Sisymbrium Seeds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	15.5% 451kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.77% 0.81g	3.24% 0.55g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	84.4% 61g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Shredded Sweetened 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	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	29.5% 0.38mg	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	2.83% 11.3μg	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	1.1% 0.99mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 5 oz of Sisymbrium Seeds versus 5 oz of Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Sisymbrium Seeds have 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.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Sisymbrium Seeds have 108.9 times more Calcium, 6.3 times more Magnesium and 6.3 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 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.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus
• 5 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sisymbrium Seeds have more Omega 3, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 4.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 1.6 times more Energy, 7.7 times more Fat and 34.9 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3