Comparing Nutrients in 100 calories Coconut VS Dried Coconut

Weight per 100 calories

• Coconut: 28g
• Dried Coconut: 15g

Dried Coconut Meat has 1.9 times more energy per unit of mass than Raw Coconut Meat, which is very high in comparison to other foods. Coconut having high energy density.

Which food has more nutrients per 100 calories - Coconut or Dried Coconut?

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.75% 9.46g	10% 9.78g	97g per day for Men 19-50 years
Saturated Fat	26.2% 8.4g	27% 8.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	2.76% 3.6g	130g per day for Men 19-50 years
Sugars	2.43% 1.76g	1.54% 1.1g	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	6.7% 2.54g	6.5% 2.47g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.55% 0.019mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.43% 0.006mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.95% 0.15mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.17% 0.015mg	3.5% 0.045mg	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	1.84% 7.34μg	0.34% 1.36μg	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	1.04% 0.93mg	0.25% 0.23mg	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	0.45% 0.068mg	0.44% 0.067mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.047% 0.056μg	0.038% 0.045μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	0.4% 3.95mg	0.39% 3.94mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	13.4% 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	8.6% 0.69mg	6.3% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.15% 9.04mg	3.25% 13.6mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	18% 0.42mg	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	4.56% 32mg	4.46% 31.2mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	2.4% 82.3mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.85μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.65mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	2.82% 0.31mg	2.77% 0.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.012% 0.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Coconut vs Dried Coconut:

• Raw Coconut Meat has 2.1 times more Vitamin B1, 5.4 times more Vitamin B9 and 4.1 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Coconut vs Dried Coconut:

• Raw Coconut Meat has 1.4 times more Iron and 1.2 times more Potassium than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.5 times more Magnesium than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Copper, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Coconut Meat has 1.2 times more Carbohydrate and 1.6 times more Sugars than Dried Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 100 kcal.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.