Comparing Nutrients in 1 pound Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	103% 2994kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	398% 127g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	9.26% 1.57g	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	143% 186g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	55.7% 31.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Canned Flaked 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	22.7% 0.27mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	82.7% 1.08mg	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	7.94% 31.8μg	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	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	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	155% 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	188% 15mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	428% 9.85mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Dried Coconut has 2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Dried Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Dried Coconut has 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coconut has 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.1 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 1.7 times more Carbohydrate than Dried Coconut Meat.