Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Coconut Water	15%	9%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Coconut Water	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.1% 0.35g	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	0.023% 0.004g	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	5.66% 7.36g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	61% 34g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Coconut Water	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	4.9% 0.064mg	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	1.5% 5.95μg	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	5.3% 4.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Coconut Water	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	8.8% 0.079mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	12.3% 0.28mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Coconut Water per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 10.8 times more Vitamin B1, 5 times more Vitamin B2, 52.5 times more Vitamin B3, 164.2 times more Vitamin B5, 25.2 times more Vitamin B6 and 79.3 times more Vitamin B9 than Coconut Water.
• While 7 oz of Coconut Water (liquid From Coconuts) contain 1.7 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 Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Coconut Water (liquid From Coconuts) 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 Water:

• 7 ounces of Toasted Sunflower Seeds have 2.4 times more Calcium, 45.9 times more Copper, 23.5 times more Iron, 5.2 times more Magnesium, 14.9 times more Manganese, 57.9 times more Phosphorus, 2 times more Potassium and 53 times more Zinc than Coconut Water.
• While 7 oz of Coconut Water (liquid From Coconuts) contain 35 times more Sodium and 95 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 32.6 times more Energy, 284 times more Fat, 33.8 times more Saturated Fat, more Omega 3, 18695 times more Omega 6, 5.5 times more Carbohydrate, 10.5 times more Fiber and 23.9 times more Protein than Coconut Water.
• 7 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein