Comparing Nutrients in 1 pound Dried Coconut VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Coconut	4%	80%	16%

Macro Nutrients

	Dried Coconut	Coconut	Recommended Dietary Allowance
Energy	103% 2994kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	421% 135g	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	9.77% 1.66g	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	53% 69g	130g per day for Men 19-50 years
Sugars	46% 33.3g	39% 28.3g	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	107% 41g	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	Coconut	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	25% 0.3mg	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	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Coconut	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	219% 1.97mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	296% 6.8mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	83.3% 46μg	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	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	5.76% 213g	3700g per day for Men 19-50 years

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

• Dried Coconut Meat has 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Dried Coconut vs Coconut:

• Dried Coconut Meat has 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 15.7 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 1 pound:

• Dried Coconut Meat has 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Sugars per 1 lb.
• Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.