Comparing Nutrients in 1 kilogram Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	122% 3540kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	1788% 572g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	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	117% 152g	182% 237g	130g per day for Men 19-50 years
Sugars	86% 62.3g	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	237% 90g	429% 163g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	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	55% 0.66mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	14% 140mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	304% 24.3mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	161% 1130mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	336% 185μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	183% 20mg	11mg per day for Men 19-50 years
Water	12.7% 470g	0.81% 30g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Coconut vs Dried Coconut:

• Raw Coconut Meat has 15.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 1 kilogram:

• Dried Coconut Meat contains 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Sugars per 1 kg.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.