Comparing Nutrients in 1 kilogram Shredded Sweetened Dried Coconut Meat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Energy	173% 5010kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	366% 355g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	983% 315g	179% 57g	32g per day for Men 19-50 years
Omega 3	0% 0g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 477g	258% 335g	130g per day for Men 19-50 years
Sugars	595% 432g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	51.4% 29g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	526% 6.84mg	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	20% 80μg	283% 1130μg	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	7.78% 7mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	15% 150mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	744% 6.7mg	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	240% 19mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	583% 13.4mg	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	153% 1070mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2620mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.4% 126g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Shredded Sweetened Dried Coconut Meat vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 9.8 times more Vitamin B1, 18.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 14.1 times more Vitamin B9 and 22.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Shredded Sweetened Dried Coconut Meat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Shredded Sweetened Dried Coconut Meat vs Dried Beechnuts:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has more Magnesium, 1.8 times more Manganese, more Phosphorus, 6.9 times more Sodium and 5.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Copper, 1.3 times more Iron and 3 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Shredded Sweetened Dried Coconut Meat as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 5.5 times more Saturated Fat and 1.4 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Fat, more Omega 3, 47.4 times more Omega 6 and 2.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dried Beechnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3