Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut Water	15%	9%	76%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut Water	Recommended Dietary Allowance
Energy	157% 4560kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	28.5% 37g	130g per day for Men 19-50 years
Sugars	507% 368g	36% 26g	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	29% 11g	38g per day for Men 19-50 years
Protein	56% 31.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Coconut Water	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	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	Coconut Water	Recommended Dietary Allowance
Calcium	11% 110mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	44.4% 0.4mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	61.7% 1.42mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	4.18% 155g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Coconut Water per 1 kg

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

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

• 1 kilogram of Sweetened Coconut Flakes has 8.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 2 times more Vitamin B1, 3.8 times more Vitamin B2 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut Water provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Packaged Sweetened Coconut Meat Flakes as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Sweetened Coconut Flakes has 7.4 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 16.1 times more Selenium, 2.7 times more Sodium and 7.1 times more Zinc than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 2.2 times more Calcium and 6.1 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 24 times more Energy, 140 times more Fat, 150 times more Saturated Fat, 14 times more Carbohydrate, 14.1 times more Sugars, 9 times more Fiber and 4.3 times more Protein than Coconut Water.
• 1 kilogram of Coconut Water provide inadequate amounts of Energy and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.