Comparing Nutrients in 1 kilogram Shredded Sweetened Dried Coconut Meat VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Energy	173% 5010kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	366% 355g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	983% 315g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 477g	201% 262g	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	245% 93g	38g per day for Men 19-50 years
Protein	51.4% 29g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	1069% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	115% 1.5mg	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	245% 980μg	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	0% 0mg	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	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	15% 150mg	420% 4200mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	1798% 16mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	633% 14.6mg	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	153% 1070mg	1074% 7520mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2620mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Raw Whole Tahini per 1 kg

Compare the macro and micronutrient content in 1 kg of Shredded Sweetened Dried Coconut Meat versus 1 kg of Raw Whole Tahini 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 Raw Whole Tahini:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 1.8 times more Vitamin B6 than Raw Whole Tahini.
• While 1 kg of Raw Whole Tahini contains 41.4 times more Vitamin B1, 25.5 times more Vitamin B2, 12.5 times more Vitamin B3 and 12.3 times more Vitamin B9 than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Shredded Sweetened Dried Coconut Meat vs Raw Whole Tahini:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 1.7 times more Manganese and 3.5 times more Sodium than Raw Whole Tahini.
• While 1 kg of Raw Whole Tahini contains 28 times more Calcium, 5.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 7 times more Phosphorus and 2.5 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini contain similar levels of Potassium per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 4.7 times more Saturated Fat and 1.8 times more Carbohydrate than Raw Whole Tahini.
• While 1 kg of Raw Whole Tahini contains 1.4 times more Fat, more Omega 3, 53.2 times more Omega 6, 2.1 times more Fiber and 6.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3