Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Sweetened Coconut Flakes	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	62.4% 1810kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	192% 187g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	517% 165g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	136% 176g	130g per day for Men 19-50 years
Sugars	201% 146g	NA	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	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 144g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	22% 12.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Toasted Dried Coconut	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	93% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	358% 3.22mg	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	75% 6mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	483% 11mg	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	120% 837mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	64.7% 2199mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	NA	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Toasted Dried Coconut Meat contains 4.1 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B5, 10.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Toasted Dried Coconut Meat have similar amounts of Vitamin B3 per 14 oz.
• Both Packaged Sweetened Coconut Meat Flakes as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Coconut Flakes vs Toasted Dried Coconut:

• Packaged Sweetened Coconut Meat Flakes have 7.7 times more Sodium than Toasted Dried Coconut Meat.
• While Toasted Dried Coconut Meat contains 2.5 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 14 ounces:

• Toasted Dried Coconut Meat contains 1.3 times more Energy, 1.7 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 6 and 1.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Toasted Dried Coconut Meat have similar amounts of Carbohydrate per 14 oz.
• Both Packaged Sweetened Coconut Meat Flakes as well as Toasted Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.