Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Coconut	4%	80%	16%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Energy	20.4% 592kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	34.5% 33.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	8.6% 6.23g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	23.7% 9g	38g per day for Men 19-50 years
Protein	36% 20g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	4.15% 0.054mg	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	58.5% 234μg	6.5% 26μg	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	3.67% 3.3mg	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	242% 36.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	48.3% 0.44mg	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	53.5% 4.3mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	65.2% 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	163% 1139mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Coconut:

• Oil Roasted Sunflower Seed Kernels have 4.8 times more Vitamin B1, 14 times more Vitamin B2, 7.6 times more Vitamin B3, 23.1 times more Vitamin B5, 14.7 times more Vitamin B6, 9 times more Vitamin B9, 151.4 times more Vitamin E and 15.5 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Coconut:

• Oil Roasted Sunflower Seed Kernels have 6.2 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 10.1 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 4.7 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 6.7 times more Sodium and 30.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 1.5 times more Fat, more Omega 3, 93.5 times more Omega 6, 1.5 times more Carbohydrate and 6 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 4.2 times more Saturated Fat and 2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Coconut Meat have similar amounts of Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.