Comparing Nutrients in 1 pound Boiled Carrots VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Boiled Carrots	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	5.47% 159kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	220% 213g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	591% 189g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	13.7% 2.33g	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	155% 201g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	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	NA	38g per day for Men 19-50 years
Protein	6.16% 3.45g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Dried Coconut	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	107% 1.4mg	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	10.2% 41μg	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	7.56% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	13.6% 136mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	409% 3.7mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	552% 12.7mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	74% 2513mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	11% 409g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toasted Dried Coconut per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots vs Toasted Dried Coconut:

• 1 pound of Boiled Carrots has more Vitamin A, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Toasted Dried Coconut.
• While 1 lb of Toasted Dried Coconut Meat contains 2.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Dried Coconut provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Toasted Dried Coconut have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Toasted Dried Coconut:

• 1 pound of Boiled Carrots has 1.6 times more Sodium and 90.2 times more Water than Toasted Dried Coconut.
• While 1 lb of Toasted Dried Coconut Meat contains 47.8 times more Copper, 10 times more Iron, 9.2 times more Magnesium, 18.1 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium and 10.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Dried Coconut contain similar levels of Calcium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Dried Coconut Meat contains 16.9 times more Energy, 261.1 times more Fat, 1389.3 times more Saturated Fat, 5.9 times more Omega 6, 5.4 times more Carbohydrate and 7 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein