Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweetened Coconut Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	62.4% 1810kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	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	158% 206g	25% 32.6g	130g per day for Men 19-50 years
Sugars	201% 146g	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	0.055% 0.04g	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	% 2.1g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 144g	% 10.7g	g per day for Men 19-50 years
Fiber	103% 39.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	2.98% 12μg	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	0% 0mg	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	0% 0mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	75% 6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	56.7% 397mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Coconut Flakes vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 14 oz.
• Both Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes vs Boiled Carrots:

• Packaged Sweetened Coconut Meat Flakes have 17.4 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 6.2 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 23 times more Selenium, 4.9 times more Sodium and 3.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium and 5.8 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 14 ounces:

• Packaged Sweetened Coconut Meat Flakes have 13 times more Energy, 155.5 times more Fat, 879.9 times more Saturated Fat, 2.6 times more Omega 6, 6.3 times more Carbohydrate, 10.7 times more Sugars, 3.3 times more Fiber and 4.1 times more Protein than Boiled and Drained Carrots.
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.