Comparing Nutrients in 1 kilogram Toasted Dried Coconut VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Coconut	4%	80%	16%

Macro Nutrients

	Toasted Dried Coconut	Coconut	Recommended Dietary Allowance
Energy	204% 5920kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	485% 470g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	1302% 417g	928% 297g	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	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	342% 444g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	86% 62.3g	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	237% 90g	38g per day for Men 19-50 years
Protein	95% 53g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.06mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Coconut	Recommended Dietary Allowance
Calcium	27% 270mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	902% 8.1mg	483% 4.35mg	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	424% 34mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	652% 15mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	163% 5540mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	184% 101μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.27% 10g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Coconut per 1 kg

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

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

• 1 kilogram of Toasted Dried Coconut has 5.1 times more Vitamin B2, 2.7 times more Vitamin B5 and 5.7 times more Vitamin B6 than Coconut.
• While 1 kg of Raw Coconut Meat contains 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Coconut provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Dried Coconut have insufficient amounts of Vitamin C
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2
• Both Toasted Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Dried Coconut has 1.9 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Sodium and 1.9 times more Zinc than Coconut.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Dried Coconut has 1.7 times more Energy, 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 2.9 times more Carbohydrate and 1.6 times more Protein than Coconut.