Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toasted Dried Coconut	Brazilnuts	Recommended Dietary Allowance
Energy	81% 2350kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	NA	78.3% 29.8g	38g per day for Men 19-50 years
Protein	37.6% 21g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Brazilnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Brazilnuts per 14 oz

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

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

• 14 ounces of Toasted Dried Coconut have 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5 and 3 times more Vitamin B6 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 10.1 times more Vitamin B1 and 2.4 times more Vitamin B9 than Toasted Dried Coconut Meat.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Toasted Dried Coconut Meat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Dried Coconut vs Brazilnuts:

• 14 ounces of Toasted Dried Coconut have 1.4 times more Iron, 2.3 times more Manganese and 12.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.9 times more Calcium, 2.1 times more Copper, 4.1 times more Magnesium, 3.4 times more Phosphorus and 2 times more Zinc than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Brazilnuts contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Dried Coconut have 2.6 times more Saturated Fat and 3.8 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Fat, 47.4 times more Omega 6 and 2.7 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Brazilnuts offer comparable quantities of Energy per 14 ounces.