Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Coconut Water	15%	9%	76%

Macro Nutrients

	Sunflower Seed Butter	Coconut Water	Recommended Dietary Allowance
Energy	30% 875kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	130g per day for Men 19-50 years
Sugars	20.6% 15g	5.1% 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	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Coconut Water	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	0% 0mg	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

	Sunflower Seed Butter	Coconut Water	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	6.3% 0.057mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	8.75% 0.2mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Coconut Water per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 84.3 times more Vitamin B3, 27.2 times more Vitamin B5, 17.2 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin E than Coconut Water.
• Both Sunflower Seed Butter and Coconut Water provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 2.7 times more Calcium, 39.9 times more Copper, 14.2 times more Iron, 12.4 times more Magnesium, 14.6 times more Manganese, 33.3 times more Phosphorus, 2.3 times more Potassium, 104.4 times more Selenium and 48.9 times more Zinc than Coconut Water.
• While 5 oz of Coconut Water (liquid From Coconuts) contain 35 times more Sodium and 153.2 times more Water than Sunflower Seed Butter no Salt.
• 5 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 32.5 times more Energy, 276 times more Fat, 26.6 times more Saturated Fat, more Omega 3, 4868 times more Omega 6, 6.3 times more Carbohydrate, 4 times more Sugars, 5.2 times more Fiber and 24 times more Protein than Coconut Water.
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein