Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Coconut	4%	80%	16%

Macro Nutrients

	Toasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Energy	42.4% 1228kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	184% 59g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	47% 18g	38g per day for Men 19-50 years
Protein	61% 34g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Coconut:

• 7 ounces of Toasted Sunflower Seeds have 4.9 times more Vitamin B1, 14.3 times more Vitamin B2, 7.8 times more Vitamin B3, 23.5 times more Vitamin B5, 14.9 times more Vitamin B6 and 9.2 times more Vitamin B9 than Coconut.
• While 7 oz of Raw Coconut Meat contain 2.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Coconut:

• 7 ounces of Toasted Sunflower Seeds have 4.1 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 10.2 times more Phosphorus, 1.4 times more Potassium and 4.8 times more Zinc than Coconut.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 1.7 times more Fat, more Omega 3, 102.2 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Fiber and 5.2 times more Protein than Coconut.
• While 7 oz of Raw Coconut Meat contain 5 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Coconut provide inadequate amounts of Omega 3