Comparing Nutrients in 1 pound Dried Coconut VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Energy	103% 2994kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	436% 139g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	23.2% 30g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	195% 74g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	55.7% 31.2g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	16.4% 0.21mg	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	26% 104μg	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	14% 12.7mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	11.8% 118mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	191% 1.7mg	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	188% 15mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	257% 5.9mg	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	133% 934mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Raw Coconut Cream per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Coconut vs Raw Coconut Cream:

• 1 pound of Dried Coconut has 2 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B5 and 6.4 times more Vitamin B6 than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 1.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Coconut Meat.
• 1 pound of Dried Coconut have insufficient amounts of Vitamin C
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Coconut vs Raw Coconut Cream:

• 1 pound of Dried Coconut has 2.4 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 9.3 times more Sodium and 2.1 times more Zinc than Raw Coconut Cream.
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coconut has 2 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 3.6 times more Carbohydrate, 7.4 times more Fiber and 1.9 times more Protein than Raw Coconut Cream.
• Both Dried Coconut Meat as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in one pound.