Comparing Nutrients in 100 grams Frozen Coconut Milk VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Frozen Coconut Milk	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	6.97% 202kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 21g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	57.6% 18.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.6g	45% 58.3g	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	NA	38g per day for Men 19-50 years
Protein	2.88% 1.6g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	60% 0.78mg	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	23.8% 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	1.22% 1.1mg	34% 30.7mg	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	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

	Frozen Coconut Milk	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	0.4% 4mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	12.2% 0.11mg	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	10% 0.81mg	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	65.7% 1.5mg	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	8.43% 59mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Coconut Milk vs Sisymbrium Seeds:

• Whole Dried Sisymbrium Seeds contain 8.3 times more Vitamin B1, more Vitamin B2, 25.1 times more Vitamin B3, 6.2 times more Vitamin B5, 25.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 27.9 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Frozen Coconut Milk vs Sisymbrium Seeds:

• Frozen Coconut Milk has 2.1 times more Copper, 7.4 times more Iron, 9.8 times more Phosphorus, 2 times more Zinc and 11.7 times more Water than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 408.3 times more Calcium, 9.8 times more Magnesium, 1.9 times more Manganese, 9.2 times more Potassium and 7.7 times more Sodium than Frozen Coconut Milk.

Comparison of macro-nutrients per 100 grams:

• Frozen Coconut Milk has 4.5 times more Fat and 20.4 times more Saturated Fat than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 1.6 times more Energy, 2.5 times more Omega 6, 10.4 times more Carbohydrate and 7.5 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.