Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Toasted Sunflower Seeds	Coconut Milk	Recommended Dietary Allowance
Energy	30.3% 877kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	94% 30g	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	2.18% 0.37g	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	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	6.53% 4.73g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Coconut Milk	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	3.6% 0.047mg	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	5.67% 22.7μg	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	4.4% 3.97mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Coconut Milk	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	42% 0.38mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	56.5% 1.3mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Coconut Milk per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 12.5 times more Vitamin B1, more Vitamin B2, 5.5 times more Vitamin B3, 38.6 times more Vitamin B5, 24.4 times more Vitamin B6 and 14.9 times more Vitamin B9 than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain 2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Coconut Milk:

• 5 ounces of Toasted Sunflower Seeds have 3.6 times more Calcium, 6.9 times more Copper, 4.2 times more Iron, 3.5 times more Magnesium, 2.3 times more Manganese, 11.6 times more Phosphorus, 1.9 times more Potassium and 7.9 times more Zinc than Coconut Milk.
• 5 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.7 times more Energy, 2.4 times more Fat, more Omega 3, 143.3 times more Omega 6, 3.7 times more Carbohydrate, 5.2 times more Fiber and 7.5 times more Protein than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain 3.6 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6