Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Coconut	4%	80%	16%

Macro Nutrients

	Sunflower Seed Butter	Coconut	Recommended Dietary Allowance
Energy	30% 875kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	49% 47.5g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	132% 42g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	12% 8.83g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Coconut	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	5.9% 0.077mg	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	84% 336μg	9.2% 37μg	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	4.25% 3.83mg	5.2% 4.68mg	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	216% 32.4mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Coconut	Recommended Dietary Allowance
Calcium	9.07% 91mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	68.5% 0.62mg	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	73% 5.84mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	92% 2.13mg	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	135% 944mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Coconut per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Butter versus 5 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Coconut:

• 5 ounces of Sunflower Seed Butter have 8.2 times more Vitamin B2, 12.5 times more Vitamin B3, 3.9 times more Vitamin B5, 10.2 times more Vitamin B6, 9.1 times more Vitamin B9 and 95.4 times more Vitamin E than Coconut.
• Both Sunflower Seed Butter and Coconut provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Coconut:

• 5 ounces of Sunflower Seed Butter have 4.6 times more Calcium, 3.7 times more Copper, 1.7 times more Iron, 9.7 times more Magnesium, 1.4 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, 10.3 times more Selenium and 4.4 times more Zinc than Coconut.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 1.7 times more Energy, 1.6 times more Fat, more Omega 3, 26.6 times more Omega 6, 1.5 times more Carbohydrate, 1.7 times more Sugars and 5.2 times more Protein than Coconut.
• While 5 oz of Raw Coconut Meat contain 6.3 times more Saturated Fat and 1.6 times more Fiber than Sunflower Seed Butter no Salt.
• 5 ounces of Coconut provide inadequate amounts of Omega 3