Comparing Nutrients in 14 ounces Coconut VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	48.4% 1405kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	34% 24.7g	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.6% 13mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	NA	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	NA	11mg per day for Men 19-50 years
Water	5.04% 187g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Coconut versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Coconut vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Coconut have 1.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Coconut vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Coconut have 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 14.9 times more Sodium than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coconut have 2.8 times more Energy, 18.5 times more Fat, 177.8 times more Saturated Fat, 9 times more Sugars, 3.5 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Carbohydrate than Raw Coconut Meat.