Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Coconut	4%	80%	16%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Energy	40.5% 1175kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	184% 59g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	47% 18g	38g per day for Men 19-50 years
Protein	71% 40g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Coconut per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B1, 14 times more Vitamin B2, 7.6 times more Vitamin B3, 23.1 times more Vitamin B5, 14.7 times more Vitamin B6, 9 times more Vitamin B9, 151.4 times more Vitamin E and 15.5 times more Vitamin K than Coconut.
• While 7 oz of Raw Coconut Meat contain 3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Coconut have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 6.2 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 10.1 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 4.7 times more Zinc than Coconut.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 1.5 times more Fat, more Omega 3, 93.5 times more Omega 6, 1.5 times more Carbohydrate and 6 times more Protein than Coconut.
• While 7 oz of Raw Coconut Meat contain 4.2 times more Saturated Fat and 2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Coconut offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Coconut provide inadequate amounts of Omega 3