Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Toasted Dried Coconut	Coconut Milk	Recommended Dietary Allowance
Energy	81% 2350kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	262% 84g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	37.6% 21g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Coconut Milk	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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	10% 0.13mg	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	16% 63.5μg	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	12.3% 11mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Coconut Milk	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	117% 1.06mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	158% 3.64mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	30.7% 1044mg	3400mg per day for Men 19-50 years
Selenium	NA	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	7.25% 268g	3700g per day for Men 19-50 years

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

• Toasted Dried Coconut Meat has 2.3 times more Vitamin B1, more Vitamin B2, 4.5 times more Vitamin B5 and 9.3 times more Vitamin B6 than Raw Coconut Milk.
• While Raw Coconut Milk contains 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Raw Coconut Milk have similar amounts of Vitamin B3 per 14 oz.
• Both Toasted Dried Coconut Meat as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Toasted Dried Coconut Meat has 1.7 times more Calcium, 3.1 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2.5 times more Sodium and 3.1 times more Zinc than Raw Coconut Milk.
• While Raw Coconut Milk contains 67.6 times more Water than Toasted Dried Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Toasted Dried Coconut Meat has 2.6 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 6, 8 times more Carbohydrate and 2.3 times more Protein than Raw Coconut Milk.
• Both Toasted Dried Coconut Meat as well as Raw Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.