Comparing Nutrients in 1 kilogram Creamed Dried Coconut Meat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Energy	236% 6840kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	712% 691g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1914% 613g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	NA	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	95% 53g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	118% 1.53mg	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	22.5% 90μg	35% 140μg	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	16.7% 15mg	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Calcium	26% 260mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	897% 8.07mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	420% 33.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1210% 28mg	67.4% 1.55mg	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	299% 2090mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	162% 5510mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	24.4% 902g	3700g per day for Men 19-50 years

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

• Creamed Dried Coconut Meat has 2.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Creamed Dried Coconut Meat vs Boiled Carrots:

• Creamed Dried Coconut Meat has 47.5 times more Copper, 9.9 times more Iron, 9.2 times more Magnesium, 18 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium and 10.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Sodium and 54 times more Water than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Creamed Dried Coconut Meat has 19.5 times more Energy, 383.8 times more Fat, 2041.9 times more Saturated Fat, 8.7 times more Omega 6, 2.6 times more Carbohydrate and 7 times more Protein than Boiled and Drained Carrots.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.