Comparing Nutrients in 100 grams Canned Coconut Milk VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Coconut Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.8% 197kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.16% 2.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30.3% 11.5g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	62% 0.81mg	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	3.5% 14μg	59.5% 238μg	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	1.1% 1mg	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	204% 1.83mg	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	41.3% 3.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	92% 2.1mg	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	13.7% 96mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Canned Coconut Milk versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Coconut Milk vs Toasted Sunflower Seeds:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B1, more Vitamin B2, 6.6 times more Vitamin B3, 46.1 times more Vitamin B5, 28.8 times more Vitamin B6 and 17 times more Vitamin B9 than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Coconut Milk as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Coconut Milk vs Toasted Sunflower Seeds:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 8.2 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 12.1 times more Phosphorus, 2.2 times more Potassium and 9.5 times more Zinc than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Coconut Milk have 3.2 times more Saturated Fat than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Energy, 2.7 times more Fat, 160.5 times more Omega 6, 7.3 times more Carbohydrate and 8.5 times more Protein than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk provide inadequate amounts of Omega 6