Comparing Nutrients in 14 ounces Frozen Coconut Milk VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Frozen Coconut Milk	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	27.6% 802kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	229% 73.2g	390% 125g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	146% 189g	130g per day for Men 19-50 years
Sugars	NA	236% 171g	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	47% 18g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	82.7% 1.08mg	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	14% 55.6μg	7.94% 31.8μg	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	4.85% 4.37mg	3.1% 2.78mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	138% 1.24mg	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	40% 3.2mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	427% 9.82mg	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	33.5% 234mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	7.66% 283g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Coconut Milk vs Shredded Sweetened Dried Coconut Meat:

• Frozen Coconut Milk has 1.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 1.3 times more Vitamin B1, more Vitamin B2, 4.5 times more Vitamin B5 and 9 times more Vitamin B6 than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Coconut Milk vs Shredded Sweetened Dried Coconut Meat:

• Frozen Coconut Milk has 5.7 times more Water than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 3.8 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 21.8 times more Sodium and 3.1 times more Zinc than Frozen Coconut Milk.

Comparison of macro-nutrients per 14 ounces:

• Shredded Sweetened Dried Coconut Meat contains 2.5 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 1.7 times more Omega 6, 8.5 times more Carbohydrate and 1.8 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.