Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Sweetened Coconut Flakes	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	157% 4560kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	485% 470g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	1302% 417g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	342% 444g	130g per day for Men 19-50 years
Sugars	507% 368g	NA	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	NA	38g per day for Men 19-50 years
Protein	56% 31.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Toasted Dried Coconut	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	235% 3.06mg	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	16.7% 15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	11% 110mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	902% 8.1mg	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	424% 34mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	1218% 28mg	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	301% 2110mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	163% 5540mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	NA	55μg per day for Men 19-50 years
Sodium	190% 2850mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.27% 10g	3700g per day for Men 19-50 years

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

• Toasted Dried Coconut Meat contains 4.1 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B5, 10.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Toasted Dried Coconut Meat have similar amounts of Vitamin B3 per 1 kg.
• Both Packaged Sweetened Coconut Meat Flakes as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Toasted Dried Coconut:

• Packaged Sweetened Coconut Meat Flakes have 7.7 times more Sodium than Toasted Dried Coconut Meat.
• While Toasted Dried Coconut Meat contains 2.5 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Dried Coconut Meat contains 1.3 times more Energy, 1.7 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 6 and 1.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Toasted Dried Coconut Meat have similar amounts of Carbohydrate per 1 kg.
• Both Packaged Sweetened Coconut Meat Flakes as well as Toasted Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.