Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	157% 4560kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	507% 368g	34.2% 25g	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	0.14% 0.1g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 362g	NA	g per day for Men 19-50 years
Fiber	261% 99g	39.5% 15g	38g per day for Men 19-50 years
Protein	56% 31.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	86% 1.12mg	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	7.5% 30μg	22.5% 90μg	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	30% 27mg	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	0% 0mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	116% 1.04mg	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	189% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	196% 4.5mg	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	143% 1000mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	4.18% 155g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Coconut Flakes versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Canned Carrots with Salt:

• 1 kilogram of Sweetened Coconut Flakes has 1.3 times more Vitamin B3 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 2 times more Vitamin B2, 3.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Carrots with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Canned Carrots with Salt:

• 1 kilogram of Sweetened Coconut Flakes has 2.8 times more Copper, 2.4 times more Iron, 6.4 times more Magnesium, 2.1 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 40.3 times more Selenium and 2.7 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.3 times more Calcium and 6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Carrots with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 18.2 times more Energy, 147.3 times more Fat, 733.2 times more Saturated Fat, 9.4 times more Carbohydrate, 14.8 times more Sugars, 6.6 times more Fiber and 4.9 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.