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

Macros Ratio

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

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Energy	69.3% 2009kcal	103% 2994kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	302% 293g	97g per day for Men 19-50 years
Saturated Fat	398% 127g	811% 260g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	46% 33.3g	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	53.7% 20.4g	195% 74g	38g per day for Men 19-50 years
Protein	27% 15g	55.7% 31.2g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	105% 1.36mg	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	7.94% 31.8μg	10.2% 41μg	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	0% 0mg	7.56% 6.8mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	401% 3.6mg	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	104% 8.35mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	541% 12.5mg	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	66.7% 467mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	72.4% 2463mg	3400mg per day for Men 19-50 years
Selenium	NA	153% 84μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	2.85% 106g	0.37% 13.6g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Dried Coconut Meat contains 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 Canned Flaked Sweetened Dried Coconut Meat as well as 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 Canned Flaked Sweetened Dried Coconut Meat vs Dried Coconut:

• 1 lb of Dried Coconut Meat contains 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 Canned Flaked Sweetened Dried Coconut Meat has 1.7 times more Carbohydrate than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 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.