Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	81% 2350kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	349% 112g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	125% 162g	130g per day for Men 19-50 years
Sugars	NA	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	NA	47% 18g	38g per day for Men 19-50 years
Protein	37.6% 21g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Flaked Sweetened 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	20% 0.24mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	72.4% 0.94mg	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	6.95% 27.8μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	136% 1.22mg	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	168% 13.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	375% 8.6mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• Toasted Dried Coconut Meat has 2 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• Toasted Dried Coconut Meat has 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Toasted Dried Coconut Meat has 1.3 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Canned Flaked Sweetened Dried Coconut Meat have similar amounts of Carbohydrate per 14 oz.
• Both Toasted Dried Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.