Comparing Nutrients in 14 ounces Boiled Carrots VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Boiled Carrots	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	4.8% 139kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	390% 125g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	146% 189g	130g per day for Men 19-50 years
Sugars	19% 13.7g	236% 171g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	47% 18g	38g per day for Men 19-50 years
Protein	5.4% 3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	82.7% 1.08mg	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	14% 55.6μg	7.94% 31.8μg	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	16% 14.3mg	3.1% 2.78mg	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	27.3% 4.1mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	12% 119mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	427% 9.82mg	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	17% 119mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Shredded Sweetened Dried Coconut Meat:

• Boiled and Drained Carrots have more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B9, 5.1 times more Vitamin C, 2.6 times more Vitamin E and 45.7 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 3.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Shredded Sweetened Dried Coconut Meat:

• Boiled and Drained Carrots have 2 times more Calcium and 7.2 times more Water than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 18.4 times more Copper, 5.6 times more Iron, 5 times more Magnesium, 16 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Potassium, 23.9 times more Selenium, 4.5 times more Sodium and 9.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Shredded Sweetened Dried Coconut Meat contains 14.3 times more Energy, 197.2 times more Fat, 1048.9 times more Saturated Fat, 4.5 times more Omega 6, 5.8 times more Carbohydrate, 12.5 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.