Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut	4%	80%	16%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Energy	62.4% 1810kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	368% 118g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	201% 146g	34% 24.7g	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	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	94% 35.7g	38g per day for Men 19-50 years
Protein	22% 12.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	16.5% 0.21mg	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	25.8% 103μg	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	14.6% 13mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	192% 1.73mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	259% 5.95mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Coconut per 14 oz

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

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

• 14 ounces of Sweetened Coconut Flakes have 1.3 times more Vitamin B3 than Coconut.
• While 14 oz of Raw Coconut Meat contain 4.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 14 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Sweetened Coconut Flakes have 1.6 times more Magnesium, 1.6 times more Selenium and 14.3 times more Sodium than Coconut.
• While 14 oz of Raw Coconut Meat contain 1.5 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 1.5 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut contain similar levels of Phosphorus and Potassium per 14 ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Coconut Flakes have 1.3 times more Energy, 3.4 times more Carbohydrate and 5.9 times more Sugars than Coconut.
• While 14 oz of Raw Coconut Meat contain 1.6 times more Omega 6 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut offer comparable quantities of Fat, Saturated Fat, Fiber and Protein per 14 ounces.
• 14 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in 14 ounces.