Comparing Nutrients in 1 kilogram Dried Coconut VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Coconut	4%	80%	16%

Macro Nutrients

	Dried Coconut	Coconut	Recommended Dietary Allowance
Energy	228% 6600kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	928% 297g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	117% 152g	130g per day for Men 19-50 years
Sugars	101% 73.5g	86% 62.3g	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	429% 163g	237% 90g	38g per day for Men 19-50 years
Protein	123% 68.8g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	29.3% 4.4mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Coconut	Recommended Dietary Allowance
Calcium	26% 260mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	483% 4.35mg	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	415% 33.2mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	652% 15mg	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	294% 2060mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	160% 5430mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.81% 30g	12.7% 470g	3700g per day for Men 19-50 years

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

• Dried Coconut Meat has 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Dried Coconut vs Coconut:

• Dried Coconut Meat has 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 15.7 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 1 kilogram:

• Dried Coconut Meat has 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Sugars per 1 kg.
• Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.