Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Toasted Sunflower Seeds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	30.3% 877kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	84.4% 61g	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	43% 16.3g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	29.5% 0.38mg	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	84.3% 337μg	2.83% 11.3μg	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	1.1% 0.99mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	49.3% 0.44mg	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	121% 9.65mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	153% 3.5mg	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	234% 1641mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.48% 17.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Shredded Sweetened Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Toasted Sunflower Seeds have 10.5 times more Vitamin B1, 14.3 times more Vitamin B2, 8.9 times more Vitamin B3, 9.8 times more Vitamin B5, 3 times more Vitamin B6 and 29.8 times more Vitamin B9 than Shredded Sweetened Dried Coconut Meat.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Shredded Sweetened 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 Toasted Sunflower Seeds vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Toasted Sunflower Seeds have 3.8 times more Calcium, 5.9 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 10.8 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 87.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Shredded Sweetened Dried Coconut Meat contain similar levels of Manganese per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 1.6 times more Fat, more Omega 3, 96.4 times more Omega 6, 2.6 times more Fiber and 6 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 5.3 times more Saturated Fat and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3