Comparing Nutrients in 1 kilogram Shredded Sweetened Dried Coconut Meat VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	173% 5010kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	366% 355g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	983% 315g	576% 184g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 477g	43% 55.8g	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	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Frozen Coconut Milk	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	23% 0.3mg	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	35% 140μg	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	12.2% 11mg	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	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	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	15% 150mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	261% 2.35mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	352% 8.1mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2620mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.4% 126g	19.3% 714g	3700g per day for Men 19-50 years

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

• Shredded Sweetened Dried Coconut Meat has 1.3 times more Vitamin B1, more Vitamin B2, 4.5 times more Vitamin B5 and 9 times more Vitamin B6 than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 1.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Shredded Sweetened Dried Coconut Meat has 3.8 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 21.8 times more Sodium and 3.1 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 5.7 times more Water than Shredded Sweetened Dried Coconut Meat.

Comparison of macro-nutrients per 1 kilogram:

• Shredded Sweetened Dried Coconut Meat has 2.5 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 1.7 times more Omega 6, 8.5 times more Carbohydrate and 1.8 times more Protein than Frozen Coconut Milk.
• Both Shredded Sweetened Dried Coconut Meat as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.