Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	107% 3103kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	446% 143g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	75% 98g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	43% 24g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	10.2% 41μg	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	7.56% 6.8mg	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	NA	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	158% 1.4mg	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	191% 15.2mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	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	135% 948mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	1.54% 57g	3700g per day for Men 19-50 years

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

• Creamed Dried Coconut Meat has 2 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Creamed Dried Coconut Meat has 1.7 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 7.1 times more Sodium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Creamed Dried Coconut Meat has 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 2.2 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.