Comparing Nutrients in 14 ounces Creamed Dried Coconut Meat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Energy	94% 2715kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	283% 274g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	760% 243g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	37.6% 21g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	46.7% 0.61mg	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	8.93% 35.7μg	14% 55.6μg	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	6.6% 5.95mg	16% 14.3mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.3% 103mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	167% 13.3mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	480% 11mg	26.7% 0.62mg	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	119% 830mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	9.67% 358g	3700g per day for Men 19-50 years

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

• Creamed Dried Coconut Meat has 2.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Creamed Dried Coconut Meat has 47.5 times more Copper, 9.9 times more Iron, 9.2 times more Magnesium, 18 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium and 10.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Sodium and 54 times more Water than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Creamed Dried Coconut Meat has 19.5 times more Energy, 383.8 times more Fat, 2041.9 times more Saturated Fat, 8.7 times more Omega 6, 2.6 times more Carbohydrate and 7 times more Protein than Boiled and Drained Carrots.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.