Comparing Nutrients in 1 kilogram Carrots VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Carrots	Dried Coconut	Recommended Dietary Allowance
Energy	14% 410kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1788% 572g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	182% 237g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	101% 73.5g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	429% 163g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dried Coconut	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	231% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	22.5% 90μg	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	65.6% 59mg	16.7% 15mg	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	44% 6.6mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dried Coconut	Recommended Dietary Allowance
Calcium	33% 330mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	884% 7.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1193% 27.5mg	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	50% 350mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	336% 185μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	183% 20mg	11mg per day for Men 19-50 years
Water	24% 883g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Dried Coconut:

• Raw Carrots have more Vitamin A, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 3.9 times more Vitamin C, 1.5 times more Vitamin E and 44 times more Vitamin K than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.7 times more Vitamin B2, 2.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Dried Coconut Meat have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Carrots as well as Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Dried Coconut:

• Raw Carrots have 1.3 times more Calcium, 1.9 times more Sodium and 29.4 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 17.7 times more Copper, 11.1 times more Iron, 7.5 times more Magnesium, 19.2 times more Manganese, 5.9 times more Phosphorus, 1.7 times more Potassium, 185 times more Selenium and 8.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Dried Coconut Meat contains 16.1 times more Energy, 268.9 times more Fat, 1788.1 times more Saturated Fat, 7.1 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Sugars, 5.8 times more Fiber and 7.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.