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

Macros Ratio

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

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	68.6% 1988kcal	94% 2715kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	283% 274g	97g per day for Men 19-50 years
Saturated Fat	390% 125g	760% 243g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 189g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	236% 171g	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	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	20.4% 11.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Creamed 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	10.3% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	7.94% 31.8μg	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	3.1% 2.78mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	356% 3.2mg	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	95% 7.62mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	480% 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	60.7% 425mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	64.3% 2187mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	NA	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Creamed Dried Coconut Meat per 14 oz

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

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

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

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

• 14 ounces of Shredded Sweetened Dried Coconut Meat have 7.1 times more Sodium than Creamed Dried Coconut Meat.
• While 14 oz of Creamed Dried Coconut Meat contain 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.
• Both Shredded Sweetened Dried Coconut Meat and Creamed Dried Coconut Meat contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Shredded Sweetened Dried Coconut Meat have 2.2 times more Carbohydrate than Creamed Dried Coconut Meat.
• While 14 oz of Creamed Dried Coconut Meat contain 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.