Comparing Nutrients in 7 ounces Coconut VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	24.2% 703kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	68.5% 66.5g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	184% 59g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	23.2% 30.2g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	47% 18g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	12% 6.6g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	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	11% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	60.3% 4.82mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	32% 224mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	2.52% 93g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Coconut vs Sunflower Seed Butter:

• 7 ounces of Coconut have 1.2 times more Vitamin B1 and 1.2 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 8.2 times more Vitamin B2, 12.5 times more Vitamin B3, 3.9 times more Vitamin B5, 10.2 times more Vitamin B6, 9.1 times more Vitamin B9 and 95.4 times more Vitamin E than Raw Coconut Meat.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw 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 Coconut vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 4.6 times more Calcium, 3.7 times more Copper, 1.7 times more Iron, 9.7 times more Magnesium, 1.4 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, 10.3 times more Selenium and 4.4 times more Zinc than Raw Coconut Meat.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut have 6.3 times more Saturated Fat and 1.6 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 1.6 times more Fat, more Omega 3, 26.6 times more Omega 6, 1.5 times more Carbohydrate, 1.7 times more Sugars and 5.2 times more Protein than Raw Coconut Meat.
• 7 ounces of Coconut provide inadequate amounts of Omega 3