Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Energy	107% 3103kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	43% 24g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	53.4% 0.69mg	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	10.2% 41μg	16% 63.5μg	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	7.56% 6.8mg	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Calcium	11.8% 118mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	191% 15.2mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	30.6% 0.7mg	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	135% 948mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	11% 409g	3700g per day for Men 19-50 years

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

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

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

• Creamed Dried Coconut Meat has 47.5 times more Copper, 9.9 times more Iron, 9.2 times more Magnesium, 18 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium and 10.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Sodium and 54 times more Water than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Creamed Dried Coconut Meat has 19.5 times more Energy, 383.8 times more Fat, 2041.9 times more Saturated Fat, 8.7 times more Omega 6, 2.6 times more Carbohydrate and 7 times more Protein than Boiled and Drained Carrots.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.