Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Coconut Water	15%	9%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Coconut Water	Recommended Dietary Allowance
Energy	30.3% 877kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Coconut Water	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Coconut Water	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	6.3% 0.057mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	8.75% 0.2mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.64% 135g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Sunflower Seeds have 10.8 times more Vitamin B1, 5 times more Vitamin B2, 52.5 times more Vitamin B3, 164.2 times more Vitamin B5, 25.2 times more Vitamin B6 and 79.3 times more Vitamin B9 than Coconut Water.
• While 5 oz of Coconut Water (liquid From Coconuts) contain 1.7 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 Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Coconut Water (liquid From Coconuts) 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 Water:

• 5 ounces of Toasted Sunflower Seeds have 2.4 times more Calcium, 45.9 times more Copper, 23.5 times more Iron, 5.2 times more Magnesium, 14.9 times more Manganese, 57.9 times more Phosphorus, 2 times more Potassium and 53 times more Zinc than Coconut Water.
• While 5 oz of Coconut Water (liquid From Coconuts) contain 35 times more Sodium and 95 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 32.6 times more Energy, 284 times more Fat, 33.8 times more Saturated Fat, more Omega 3, 18695 times more Omega 6, 5.5 times more Carbohydrate, 10.5 times more Fiber and 23.9 times more Protein than Coconut Water.
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein