Comparing Nutrients in 1 pound Boiled Carrots VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Boiled Carrots	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	5.47% 159kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	446% 143g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	166% 216g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	270% 196g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	95% 1.23mg	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	16% 63.5μg	9.07% 36.3μg	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	18% 16.3mg	3.53% 3.18mg	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	31% 4.67mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	158% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	488% 11.2mg	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	19.4% 136mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	11% 409g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Shredded Sweetened Dried Coconut Meat:

• Boiled and Drained Carrots have more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B9, 5.1 times more Vitamin C, 2.6 times more Vitamin E and 45.7 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 3.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Shredded Sweetened Dried Coconut Meat:

• Boiled and Drained Carrots have 2 times more Calcium and 7.2 times more Water than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 18.4 times more Copper, 5.6 times more Iron, 5 times more Magnesium, 16 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Potassium, 23.9 times more Selenium, 4.5 times more Sodium and 9.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Shredded Sweetened Dried Coconut Meat contains 14.3 times more Energy, 197.2 times more Fat, 1048.9 times more Saturated Fat, 4.5 times more Omega 6, 5.8 times more Carbohydrate, 12.5 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.