Comparing Nutrients in 1 pound Dried Coconut VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Coconut	Potato Skin	Recommended Dietary Allowance
Energy	103% 2994kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	82.5% 107g	43.4% 56.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	55.7% 31.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Potato Skin	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	11.8% 118mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Potato Skin per 1 lb

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

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

• 1 pound of Dried Coconut has 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 7.6 times more Vitamin C than Dried Coconut Meat.
• 1 pound of Dried Coconut have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Coconut Meat as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Coconut vs Potato Skin:

• 1 pound of Dried Coconut has 1.9 times more Copper, 3.9 times more Magnesium, 4.6 times more Manganese, 5.4 times more Phosphorus, 1.3 times more Potassium, 61.7 times more Selenium, 3.7 times more Sodium and 5.7 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 27.8 times more Water than Dried Coconut Meat.
• Both Dried Coconut and Potato Skin contain similar levels of Calcium and Iron per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coconut has 11.4 times more Energy, 645.3 times more Fat, 2200.7 times more Saturated Fat, 22.1 times more Omega 6, 1.9 times more Carbohydrate, 6.5 times more Fiber and 2.7 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6
• Both Dried Coconut Meat as well as Raw Potato Skin provide inadequate amounts of Omega 3 in one pound.