Comparing Nutrients in 100 calories Shredded Sweetened Dried Coconut Meat VS Creamed Dried Coconut Meat

Weight per 100 calories

• Shredded Sweetened Dried Coconut Meat: 20g
• Creamed Dried Coconut Meat: 14.6g

Creamed Dried Coconut Meat has 1.4 times more energy per unit of mass than Shredded Sweetened Dried Coconut Meat, which is very high in comparison to other foods. Shredded Sweetened Dried Coconut Meat having very high energy density.

Discover which food has more nutrients per 100 calories - Shredded Sweetened Dried Coconut Meat or Creamed Dried Coconut Meat?

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.65% 0.11g	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	2.42% 3.15g	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	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.52% 0.006mg	0.74% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	1.14% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.59% 0.095mg	0.56% 0.089mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	2.37% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.16% 0.054mg	3.4% 0.044mg	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	0.33% 1.3μg	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	0.24% 0.22mg	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	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	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.062mg	13% 0.12mg	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	6.14% 0.49mg	8mg per day for Men 19-50 years
Magnesium	2.38% 10mg	3.2% 13.5mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	17.7% 0.41mg	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	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	2.37% 80.6mg	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	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.007% 0.24g	3700g per day for Men 19-50 years

Shredded Sweetened Dried Coconut Meat VS Creamed Dried Coconut Meat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Shredded Sweetened Dried Coconut Meat or Creamed Dried Coconut Meat?

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

• 100 calories of Shredded Sweetened Dried Coconut Meat have 1.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Creamed Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Shredded Sweetened Dried Coconut Meat have 1.2 times more Manganese, 9.7 times more Sodium and 1.2 times more Zinc than Creamed Dried Coconut Meat.
• While 100 kcal of Creamed Dried Coconut Meat contain 1.9 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 1.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• 100 calories of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Potassium
• Both Shredded Sweetened Dried Coconut Meat as well as Creamed Dried Coconut Meat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Shredded Sweetened Dried Coconut Meat have 3 times more Carbohydrate than Creamed Dried Coconut Meat.
• While 100 kcal of Creamed Dried Coconut Meat contain 1.4 times more Fat and 1.4 times more Saturated Fat than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Creamed Dried Coconut Meat offer comparable quantities of Energy per 100 calories.
• Both Shredded Sweetened Dried Coconut Meat as well as Creamed Dried Coconut Meat provide inadequate amounts of Omega 6 and Protein in 100 calories.