Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Creamed Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Energy	107% 3103kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	NA	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	111% 42g	38g per day for Men 19-50 years
Protein	43% 24g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	52% 0.68mg	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	111% 445μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	11.8% 118mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	815% 7.34mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	287% 6.6mg	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	487% 3411mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Raw Whole Tahini per 1 lb

Compare the macro and micronutrient content in 1 lb of Creamed Dried Coconut Meat versus 1 lb of Raw Whole Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Raw Whole Tahini:

• 1 pound of Creamed Dried Coconut Meat has 2 times more Vitamin B6 than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 21 times more Vitamin B1, 5 times more Vitamin B2, 9.7 times more Vitamin B3 and 10.9 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Whole Tahini provide similar amounts of Vitamin B5 per one pound.
• Both Creamed Dried Coconut Meat as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Raw Whole Tahini:

• 1 pound of Creamed Dried Coconut Meat has 1.3 times more Iron, 1.9 times more Manganese and 1.3 times more Potassium than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 16.2 times more Calcium, 2 times more Copper, 3.6 times more Phosphorus, 2 times more Sodium and 2.3 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Whole Tahini contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Creamed Dried Coconut Meat has 1.4 times more Fat and 9.1 times more Saturated Fat than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 27.3 times more Omega 6 and 3.4 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Whole Tahini offer comparable quantities of Energy and Carbohydrate per one pound.