Comparing Nutrients in 1 kilogram Canned Flaked Sweetened Dried Coconut Meat VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	153% 4430kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	327% 317g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	878% 281g	825% 264g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	315% 409g	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	118% 45g	261% 99g	38g per day for Men 19-50 years
Protein	60% 33.5g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	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	182% 2.37mg	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	17.5% 70μg	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	0% 0mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	14% 140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	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	230% 18.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	944% 21.7mg	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	147% 1030mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	NA	293% 161μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	6.3% 233g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Sweetened Coconut Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Flaked Sweetened Dried Coconut Meat 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 Canned Flaked Sweetened Dried Coconut Meat vs Sweetened Coconut Flakes:

• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat has 2 times more Vitamin B1, 4.5 times more Vitamin B5 and 7.9 times more Vitamin B6 than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 2.3 times more Vitamin B3 than Canned Flaked Sweetened Dried Coconut Meat.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Flaked Sweetened Dried Coconut Meat vs Sweetened Coconut Flakes:

• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat has 1.2 times more Iron, 2.3 times more Manganese and 2.2 times more Zinc than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 14.3 times more Sodium than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Sweetened Coconut Flakes contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one kilogram.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat has 1.6 times more Omega 6 than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 1.3 times more Carbohydrate and 2.2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Sweetened Coconut Flakes offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 6