Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sweetened Coconut Flakes	Potato Skin	Recommended Dietary Allowance
Energy	157% 4560kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	56% 31.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	11% 110mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	6.67% 100mg	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	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Potato Skin per 1 kg

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

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

• 1 kg of Raw Potato Skin contains 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 8 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Potato Skin:

• 1 kilogram of Sweetened Coconut Flakes has 2.2 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 53.7 times more Selenium, 28.5 times more Sodium and 2 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.7 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 5.4 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Potato Skin contain similar levels of Potassium per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 7.9 times more Energy, 279.9 times more Fat, 1015.2 times more Saturated Fat, 4.2 times more Carbohydrate, 4 times more Fiber and 1.2 times more Protein than Potato Skin.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.