Comparing Nutrients in 1 kilogram Dried Coconut VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	228% 6600kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	201% 262g	130g per day for Men 19-50 years
Sugars	101% 73.5g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	123% 68.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.7% 15mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.3% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	NA	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	160% 5430mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	NA	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	NA	11mg per day for Men 19-50 years
Water	0.81% 30g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Coconut versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Coconut vs Frozen Roasted Potatoes with Salt:

• Both Dried Coconut Meat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Dried Coconut Meat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Coconut vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dried Coconut has 1.7 times more Calcium, 6.6 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 8.1 times more Sodium than Dried Coconut Meat.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coconut has 5.2 times more Energy, 35.7 times more Fat, 342.6 times more Saturated Fat, 10.7 times more Sugars, 6.3 times more Fiber and 3.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dried Coconut and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.