Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Energy	29% 839kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	253% 81g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	61% 23g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Coconut	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	47.7% 26.2μg	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	67% 7.4mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Coconut per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.8 times more Vitamin B3, 8.7 times more Vitamin B5, 2.6 times more Vitamin B6, 26 times more Vitamin B9, 82.6 times more Vitamin E and 10.3 times more Vitamin K than Dried Coconut.
• 5 ounces of Dried Coconut have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as 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 Oil Roasted Sunflower Seeds vs Dried Coconut:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 5.5 times more Phosphorus, 4.2 times more Selenium and 2.6 times more Zinc than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 1.3 times more Manganese and 12.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Coconut contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have more Omega 3, 48.5 times more Omega 6 and 2.9 times more Protein than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 1.3 times more Fat, 8.1 times more Saturated Fat, 2.4 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Coconut offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Dried Coconut provide inadequate amounts of Omega 3