Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Energy	28.5% 828kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	253% 81g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	14.4% 10.4g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	61% 23g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Coconut	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	175% 2.1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	32.7% 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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Calcium	11% 111mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	125% 1.13mg	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	93% 7.44mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	169% 3.9mg	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	134% 936mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	47.7% 26.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dried Coconut:

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, 25.2 times more Vitamin B9 and 79.9 times more Vitamin E than Dried Coconut Meat.
• Both Dried Sunflower Seed Kernels and Dried Coconut Meat have similar amounts of Vitamin C per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Coconut:

• Dried Sunflower Seed Kernels have 3 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 3.2 times more Phosphorus, 2.9 times more Selenium and 2.5 times more Zinc than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.4 times more Manganese and 4.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coconut Meat have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have more Omega 3, 32.6 times more Omega 6 and 3 times more Protein than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.3 times more Fat, 12.8 times more Saturated Fat, 2.8 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coconut Meat have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.