Comparing Nutrients in 7 ounces Shredded Sweetened Dried Coconut Meat VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	34.3% 994kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	195% 62.4g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	89% 116g	130g per day for Men 19-50 years
Sugars	118% 85.7g	NA	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	10.2% 5.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	209% 33.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	119% 1.54mg	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	3.97% 16μg	47% 189μg	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	1.54% 1.4mg	67.7% 61mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.16% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	324% 3241mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	24.3% 0.22mg	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	47.6% 3.8mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	148% 623mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	130% 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	30.3% 212mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	124% 4227mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	NA	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 6.2 times more Vitamin B1, 21.2 times more Vitamin B2, 35.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6, 11.9 times more Vitamin B9 and 43.9 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Shredded Sweetened Dried Coconut Meat has 2.8 times more Copper, 17.5 times more Iron, 1.6 times more Manganese, 17.8 times more Phosphorus, 2.8 times more Sodium and 6.1 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 108.9 times more Calcium, 6.3 times more Magnesium and 6.3 times more Potassium than Shredded Sweetened Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Shredded Sweetened Dried Coconut Meat has 1.6 times more Energy, 7.7 times more Fat and 34.9 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain more Omega 3, 1.5 times more Omega 6 and 4.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Carbohydrate per 7 oz.
• Both Shredded Sweetened Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.