Comparing Nutrients in 14 ounces Coconut VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Coconut	Boiled Carrots	Recommended Dietary Allowance
Energy	48.4% 1405kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	34% 24.7g	19% 13.7g	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	1.97% 1.43g	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	% 10.7g	g per day for Men 19-50 years
Fiber	94% 35.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Coconut	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	46.7% 0.61mg	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	25.8% 103μg	14% 55.6μg	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	14.6% 13mg	16% 14.3mg	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	6.35% 0.95mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	121% 9.64mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	26.7% 0.62mg	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	64% 448mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.04% 187g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coconut vs Boiled Carrots:

• Raw Coconut Meat has 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.2 times more Vitamin B2, 2.8 times more Vitamin B6, 4.3 times more Vitamin E and 68.5 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 14 oz.
• Both Raw Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coconut vs Boiled Carrots:

• Raw Coconut Meat has 25.6 times more Copper, 7.1 times more Iron, 3.2 times more Magnesium, 9.7 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium, 14.4 times more Selenium and 5.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 2.9 times more Sodium and 1.9 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Meat has 10.1 times more Energy, 186.1 times more Fat, 989.9 times more Saturated Fat, 4.2 times more Omega 6, 1.9 times more Carbohydrate, 1.8 times more Sugars, 3 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• Both Raw Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.