Comparing Nutrients in 14 ounces Creamed Dried Coconut Meat VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

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

Macro Nutrients

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	94% 2715kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	283% 274g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	760% 243g	390% 125g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	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	65.7% 85.4g	146% 189g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	47% 18g	38g per day for Men 19-50 years
Protein	37.6% 21g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Shredded Sweetened 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	20% 0.24mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	138% 1.24mg	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	167% 13.3mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	480% 11mg	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	119% 830mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	1.35% 50g	3700g per day for Men 19-50 years

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

• Creamed Dried Coconut Meat has 2 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Creamed Dried Coconut Meat has 1.7 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 7.1 times more Sodium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Creamed Dried Coconut Meat has 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 2.2 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.