Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Dried Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	40.5% 1175kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	NA	29.8% 11.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	84% 1.1mg	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	4.47% 18μg	118% 470μg	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	3.3% 2.98mg	5.95% 5.36mg	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	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	352% 3.17mg	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	84% 6.73mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	179% 4.1mg	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	60% 419mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Dried Coconut versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Dried Coconut vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B2, 11 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 26.3 times more Vitamin B9 and 1.8 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Sunflower Seed Butter provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Toasted Dried Coconut Meat as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Sunflower Seed Butter:

• 7 ounces of Toasted Dried Coconut have 1.4 times more Manganese and 12.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.4 times more Calcium, 2 times more Copper, 3.4 times more Magnesium, 3.2 times more Phosphorus and 2.4 times more Zinc than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Sunflower Seed Butter contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Dried Coconut have 8.9 times more Saturated Fat and 1.9 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 18.9 times more Omega 6 and 3.3 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Sunflower Seed Butter offer comparable quantities of Energy and Fat per seven ounces.