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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	40% 1155kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	258% 82.7g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	67.8% 88g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	46.7% 0.61mg	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	118% 470μg	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	3.1% 2.78mg	3.3% 2.98mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	14% 139mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	179% 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	94% 7.54mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	242% 5.56mg	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	327% 2292mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.054% 2g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Sunflower Seeds have 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 11.4 times more Vitamin B3, 8.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 26.3 times more Vitamin B9 than Toasted Dried Coconut.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 2.6 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 5.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Toasted Dried Coconut.
• While 7 oz of Toasted Dried Coconut Meat contain 1.3 times more Manganese and 12.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Dried Coconut contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 63.8 times more Omega 6 and 3.6 times more Protein than Toasted Dried Coconut.
• While 7 oz of Toasted Dried Coconut Meat contain 8 times more Saturated Fat and 1.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Dried Coconut offer comparable quantities of Energy and Fat per seven ounces.