Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	157% 4560kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	507% 368g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 362g	% 34.4g	g per day for Men 19-50 years
Fiber	261% 99g	87% 33g	38g per day for Men 19-50 years
Protein	56% 31.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 1 kilogram of Sweetened Coconut Flakes has 1.7 times more Vitamin B3 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B6, 3.7 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 Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 1 kilogram of Sweetened Coconut Flakes has 3.6 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 5.7 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 26.8 times more Selenium, 4.8 times more Sodium and 2 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.2 times more Calcium and 5.8 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 12.3 times more Energy, 41.2 times more Fat, 220 times more Saturated Fat, 6.7 times more Carbohydrate, 9 times more Sugars, 3 times more Fiber and 5.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Omega 3 than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.