Comparing Nutrients in 1 kilogram Dried Butternuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Dried Butternuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	211% 6120kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	825% 264g	32g per day for Men 19-50 years
Omega 3	5449% 87g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	399% 519g	130g per day for Men 19-50 years
Sugars	NA	507% 368g	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	0.14% 0.1g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 362g	g per day for Men 19-50 years
Fiber	124% 47g	261% 99g	38g per day for Men 19-50 years
Protein	445% 249g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	23% 0.3mg	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	165% 660μg	7.5% 30μg	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	35.6% 32mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	53% 530mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	328% 2.95mg	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	503% 40mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	417% 9.6mg	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	637% 4460mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Sweetened Coconut Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Butternuts versus 1 kg of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Sweetened Coconut Flakes:

• 1 kilogram of Dried Butternuts has 25.5 times more Vitamin B1, 9.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 18.7 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Butternuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Sweetened Coconut Flakes:

• 1 kilogram of Dried Butternuts has 4.8 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 6.8 times more Manganese, 4.5 times more Phosphorus and 4.4 times more Zinc than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 285 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Sweetened Coconut Flakes contain similar levels of Potassium and Selenium per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.3 times more Energy, 2 times more Fat, more Omega 3, 151.9 times more Omega 6 and 8 times more Protein than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 20.2 times more Saturated Fat, 4.3 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6