Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Coconut	4%	80%	16%

Macro Nutrients

	Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Energy	40% 1155kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	184% 59g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	4.27% 0.73g	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	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	17% 12.4g	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	47% 18g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	96% 0.86mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	129% 2.98mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	2.52% 93g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B1, 12.3 times more Vitamin B2, 13 times more Vitamin B3, 23.5 times more Vitamin B5, 14.9 times more Vitamin B6, 9.1 times more Vitamin B9, 108.8 times more Vitamin E and 13.5 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 10.2 times more Phosphorus, 2.4 times more Potassium, 7.9 times more Selenium and 4.8 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 6.7 times more Sodium and 39.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 1.5 times more Fat, more Omega 3, 89.6 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 5.8 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 5.7 times more Saturated Fat and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.