Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Energy	157% 4560kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	504% 161g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	90% 117g	130g per day for Men 19-50 years
Sugars	507% 368g	32% 23.3g	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	0.14% 0.1g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 362g	% 23.3g	g per day for Men 19-50 years
Fiber	261% 99g	197% 75g	38g per day for Men 19-50 years
Protein	56% 31.3g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Calcium	11% 110mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Brazilnuts:

• 1 kilogram of Sweetened Coconut Flakes has 2.4 times more Vitamin B3 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Brazilnuts:

• 1 kilogram of Sweetened Coconut Flakes has 95 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 14.5 times more Calcium, 5.9 times more Copper, 1.6 times more Iron, 7.4 times more Magnesium, 1.3 times more Manganese, 7.3 times more Phosphorus, 1.8 times more Potassium, 119.1 times more Selenium and 5.7 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 1.6 times more Saturated Fat, 4.4 times more Carbohydrate, 15.8 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Energy, 2.4 times more Fat, more Omega 3, 109.7 times more Omega 6 and 4.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6