Comparing Nutrients in 7 ounces Canned Coconut Milk VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Coconut Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.5% 391kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	55.4% 21g	38g per day for Men 19-50 years
Protein	7.16% 4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Oil Roasted 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	3.64% 0.044mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	121% 1.57mg	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	6.95% 27.8μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	398% 3.58mg	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	82% 6.55mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	179% 4.13mg	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	27.2% 191mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Coconut Milk vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, more Vitamin B2, 6.5 times more Vitamin B3, 45.4 times more Vitamin B5, 28.3 times more Vitamin B6 and 16.7 times more Vitamin B9 than Canned Coconut Milk.
• Both Canned Coconut Milk and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 7 oz.
• Both Canned Coconut Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Oil Roasted Sunflower Seeds:

• Canned Coconut Milk has 47.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 8.1 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 11.9 times more Phosphorus, 2.2 times more Potassium and 9.3 times more Zinc than Canned Coconut Milk.

Comparison of macro-nutrients per 7 ounces:

• Canned Coconut Milk has 2.7 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Energy, 2.4 times more Fat, 146.8 times more Omega 6, 8.1 times more Carbohydrate and 9.9 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.