Comparing Nutrients in 100 calories Shredded Sweetened Dried Coconut Meat VS Sisymbrium Seeds

Weight per 100 calories

• Shredded Sweetened Dried Coconut Meat: 20g
• Sisymbrium Seeds: 31.4g

Shredded Sweetened Dried Coconut Meat has 1.6 times more energy per 100g than Sisymbrium Seeds. It has very high energy density when compared to other foods. Whole Dried Sisymbrium Seeds having high energy density.

Which food has more nutrients per 100 calories - Shredded Sweetened Dried Coconut Meat or Sisymbrium Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	14% 18.3g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	2.36% 0.9g	NA	38g per day for Men 19-50 years
Protein	1.03% 0.57g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.52% 0.006mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.59% 0.095mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.16% 0.054mg	19% 0.24mg	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	0.4% 1.6μg	7.47% 30μg	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	0.16% 0.14mg	10.7% 9.65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.52% 0.078mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.05% 0.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	0.3% 3mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.062mg	3.84% 0.035mg	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	4.8% 0.38mg	0.43% 0.035mg	8mg per day for Men 19-50 years
Magnesium	2.38% 10mg	23.5% 99mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	20.7% 0.48mg	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	3.05% 21.4mg	0.27% 1.9mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.3mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	0.86% 0.094mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.052% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 9.7 times more Vitamin B1, 33.3 times more Vitamin B2, 55.9 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 18.7 times more Vitamin B9 and 69.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Shredded Sweetened Dried Coconut Meat vs Sisymbrium Seeds:

• Shredded Sweetened Dried Coconut Meat has 1.8 times more Copper, 11.1 times more Iron, 11.3 times more Phosphorus, 1.8 times more Sodium and 3.9 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 171.5 times more Calcium, 9.9 times more Magnesium and 10 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Shredded Sweetened Dried Coconut Meat has 4.9 times more Fat and 22.1 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain more Omega 3, 2.3 times more Omega 6, 1.9 times more Carbohydrate and 6.6 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Whole Dried Sisymbrium Seeds have similar amounts of Energy per 100 kcal.
• Both Shredded Sweetened Dried Coconut Meat as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.