Comparing Nutrients in 7 ounces Sisymbrium Seeds VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	21.8% 631kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	380% 122g	32g per day for Men 19-50 years
Omega 3	180% 2.88g	NA	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	8.83% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	33% 42.7g	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	NA	38g per day for Men 19-50 years
Protein	43% 24g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	209% 33.4mg	7.58% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	46.4% 0.6mg	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	47% 189μg	4.47% 18μg	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	67.7% 61mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sisymbrium Seeds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	324% 3241mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	178% 1.6mg	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	2.73% 0.22mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	148% 623mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	240% 5.52mg	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	1.7% 12mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	124% 4227mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 183mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.09% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Creamed Dried Coconut Meat per 7 oz

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

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

• 7 ounces of Sisymbrium Seeds have 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 27.5 times more Vitamin B3, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 20.5 times more Vitamin C than Creamed Dried Coconut Meat.
• 7 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Sisymbrium Seeds have 62.8 times more Calcium, 3.4 times more Magnesium, 3.9 times more Potassium and 2.5 times more Sodium than Creamed Dried Coconut Meat.
• While 7 oz of Creamed Dried Coconut Meat contain 7.3 times more Copper, 30.5 times more Iron, 1.8 times more Manganese, 34.8 times more Phosphorus and 6.8 times more Zinc than Whole Dried Sisymbrium Seeds.
• 7 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sisymbrium Seeds have 2.7 times more Carbohydrate and 2.3 times more Protein than Creamed Dried Coconut Meat.
• While 7 oz of Creamed Dried Coconut Meat contain 2.2 times more Energy, 15 times more Fat, 67.9 times more Saturated Fat and 1.3 times more Omega 6 than Whole Dried Sisymbrium Seeds.