Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Creamed Dried Coconut Meat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	107% 3103kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	43% 24g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Boiled Potato Flesh, Cooked In Skin	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	40% 0.48mg	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	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	27.2% 0.63mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Creamed Dried Coconut Meat versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Creamed Dried Coconut Meat has 5.1 times more Vitamin B2 and 1.6 times more Vitamin B5 than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.7 times more Vitamin B1, 2.4 times more Vitamin B3 and 8.7 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Creamed Dried Coconut Meat as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Creamed Dried Coconut Meat has 5.2 times more Calcium, 4.3 times more Copper, 10.8 times more Iron, 4.2 times more Magnesium, 20.2 times more Manganese, 4.8 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Sodium and 6.8 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 46.1 times more Water than Creamed Dried Coconut Meat.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Creamed Dried Coconut Meat has 7.9 times more Energy, 690.8 times more Fat, 2356 times more Saturated Fat, 23.6 times more Omega 6 and 2.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Creamed Dried Coconut Meat and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6