Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	0%	100%	0%

Macro Nutrients

	Roasted Sunflower Seeds	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Energy	20% 582kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	269% 86g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	9.75% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	0% 0g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	0% 0g	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	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	0% 0mg	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	59.3% 237μg	0% 0μg	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	1.56% 1.4mg	0% 0mg	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	174% 26mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Calcium	7% 70mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	0% 0mg	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	47.5% 3.8mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	0% 0mg	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	165% 1155mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 290 times more Vitamin E and 5.4 times more Vitamin K than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, more Copper, 95 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have more Omega 3, 19.8 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• While Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts contain 1.5 times more Energy, 2 times more Fat and 16.5 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.