Comparing Nutrients in 14 ounces Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	48.4% 1405kcal	90% 2619kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	710% 227g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	16.5% 2.8g	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	72.2% 94g	130g per day for Men 19-50 years
Sugars	34% 24.7g	40.2% 29g	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	94% 35.7g	170% 64.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	92% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	351% 3.16mg	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	121% 9.64mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	474% 11mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Coconut vs Dried Coconut:

• Raw Coconut Meat has 15.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Dried Coconut Meat contains 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Sugars per 14 oz.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.