Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.5% 1175kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	60% 23g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	123% 1.6mg	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% 472μg	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	3.1% 2.78mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	182% 4.2mg	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	60% 419mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.8 times more Vitamin B3, 8.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 26.4 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Dried Coconut have 1.3 times more Manganese and 12.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 2.3 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 5.5 times more Phosphorus and 2.6 times more Zinc than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Dried Coconut have 7 times more Saturated Fat and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 72.7 times more Omega 6 and 3.2 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per seven ounces.