Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Coconut Water	15%	9%	76%

Macro Nutrients

	Toasted Dried Coconut	Coconut Water	Recommended Dietary Allowance
Energy	81% 2350kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	2.2% 0.7g	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	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	37.6% 21g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Coconut Water	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	9.77% 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	2.98% 12μg	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	10.6% 9.53mg	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	0% 0mg	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	Coconut Water	Recommended Dietary Allowance
Calcium	10.7% 107mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	17.6% 0.16mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	24.5% 0.56mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Coconut Water per 14 oz

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

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

• 14 ounces of Toasted Dried Coconut have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 7.7 times more Vitamin B3, 19 times more Vitamin B5, 9.6 times more Vitamin B6 and 3 times more Vitamin B9 than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 1.6 times more Vitamin C than Toasted Dried Coconut Meat.
• 14 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• 14 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Dried Coconut Meat as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Dried Coconut have 20.3 times more Copper, 11.7 times more Iron, 3.7 times more Magnesium, 19.7 times more Manganese, 10.6 times more Phosphorus, 2.2 times more Potassium and 20.5 times more Zinc than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 2.8 times more Sodium and 95 times more Water than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Coconut Water contain similar levels of Calcium per 14 ounces.
• 14 ounces of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Dried Coconut have 31.2 times more Energy, 235 times more Fat, 236.8 times more Saturated Fat, 257 times more Omega 6, 12 times more Carbohydrate and 7.4 times more Protein than Coconut Water.
• 14 ounces of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein