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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Coconut	4%	80%	16%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	Recommended Dietary Allowance
Energy	153% 4430kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	327% 317g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	878% 281g	928% 297g	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	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	315% 409g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	237% 90g	38g per day for Men 19-50 years
Protein	60% 33.5g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	17.5% 70μg	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	0% 0mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	Recommended Dietary Allowance
Calcium	14% 140mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	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	230% 18.4mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	944% 21.7mg	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	147% 1030mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	184% 101μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	100% 11mg	11mg per day for Men 19-50 years
Water	6.3% 233g	12.7% 470g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat has 2.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Coconut.
• While 1 kg of Raw Coconut Meat contains 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat has 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Coconut.
• While 1 kg of Raw Coconut Meat contains 1.4 times more Copper and 1.3 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut contain similar levels of Phosphorus and Potassium per one kilogram.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Meat 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 1.3 times more Energy and 2.7 times more Carbohydrate than Coconut.
• While 1 kg of Raw Coconut Meat contains 2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per one kilogram.