Comparing Nutrients in 1 kilogram Toasted Dried Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Toasted Dried Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	204% 5920kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	485% 470g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	1302% 417g	1788% 572g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	342% 444g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	101% 73.5g	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	NA	429% 163g	38g per day for Men 19-50 years
Protein	95% 53g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.06mg	231% 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	22.5% 90μg	22.5% 90μg	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	16.7% 15mg	16.7% 15mg	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	NA	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	27% 270mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	902% 8.1mg	884% 7.96mg	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	424% 34mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	1193% 27.5mg	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	301% 2110mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	163% 5540mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	NA	336% 185μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Dried Coconut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Dried Coconut vs Dried Coconut:

• Both Toasted Dried Coconut Meat and Dried Coconut Meat have similar amounts of vitamins per 1 kg
• Both Toasted Dried Coconut and Dried Coconut provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Toasted Dried Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Dried Coconut vs Dried Coconut:

• Both Toasted Dried Coconut Meat and Dried Coconut Meat have similar amounts of minerals per 1 kg
• Both Toasted Dried Coconut and Dried Coconut contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Dried Coconut has 1.9 times more Carbohydrate than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Dried Coconut offer comparable quantities of Energy per one kilogram.