Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Sunflower Seed Flour	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	16% 462kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	271% 87g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	39% 50.8g	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	19.4% 7.37g	NA	38g per day for Men 19-50 years
Protein	122% 68g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	2.36% 2.13mg	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

	Sunflower Seed Flour	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	16% 162mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	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	117% 9.4mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 977mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.064% 2.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Creamed Dried Coconut Meat per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour 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 Sunflower Seed Flour vs Creamed Dried Coconut Meat:

• 5 ounces of Sunflower Seed Flour have 52.2 times more Vitamin B1, 2.6 times more Vitamin B2, 12 times more Vitamin B3, 8.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Partially Defatted Sunflower Seed Flour as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Creamed Dried Coconut Meat:

• 5 ounces of Sunflower Seed Flour have 4.4 times more Calcium, 2.1 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 3.3 times more Phosphorus and 2.4 times more Zinc than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 1.4 times more Manganese, 8.2 times more Potassium and 12.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.7 times more Carbohydrate and 9.1 times more Protein than Creamed Dried Coconut Meat.
• While 5 oz of Creamed Dried Coconut Meat contain 2.1 times more Energy, 42.9 times more Fat and 443.9 times more Saturated Fat than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Creamed Dried Coconut Meat offer comparable quantities of Omega 6 per five ounces.