Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Toasted Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Energy	81% 2350kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	37.6% 21g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	29% 0.38mg	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	8.93% 35.7μg	9.92% 39.7μg	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	6.6% 5.95mg	11% 9.92mg	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	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	32.6% 0.29mg	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	168% 13.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	29.5% 0.68mg	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	120% 837mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Dried Coconut versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Dried Coconut vs Frozen Carrots:

• 14 ounces of Toasted Dried Coconut have 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A and 1.7 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Frozen Carrots provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Dried Coconut Meat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Dried Coconut vs Frozen Carrots:

• 14 ounces of Toasted Dried Coconut have 11 times more Copper, 7.7 times more Iron, 7.7 times more Magnesium, 16.4 times more Manganese, 6.4 times more Phosphorus, 2.4 times more Potassium and 6.2 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.3 times more Calcium, 1.8 times more Sodium and 90 times more Water than Toasted Dried Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Dried Coconut have 16.4 times more Energy, 102.2 times more Fat, 886.8 times more Saturated Fat, 2.1 times more Omega 6, 5.6 times more Carbohydrate and 6.8 times more Protein than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein