Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Energy	62.4% 1810kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	15% 19.7g	130g per day for Men 19-50 years
Sugars	201% 146g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 144g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	22% 12.4g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	14% 59.5mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Coconut Flakes versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sweetened Coconut Flakes have 1.4 times more Vitamin B3 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.3 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B5, 6.1 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 14 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Coconut Flakes vs Cauliflower:

• 14 ounces of Sweetened Coconut Flakes have 7.6 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 1.2 times more Potassium, 26.8 times more Selenium, 9.5 times more Sodium and 2.6 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2 times more Calcium and 6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 14 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Coconut Flakes have 18.2 times more Energy, 100 times more Fat, 203 times more Saturated Fat, 10.4 times more Carbohydrate, 19.2 times more Sugars, 5 times more Fiber and 1.6 times more Protein than Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.