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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Coconut	4%	80%	16%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	Recommended Dietary Allowance
Energy	69.3% 2009kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	398% 127g	421% 135g	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	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	143% 186g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	107% 41g	38g per day for Men 19-50 years
Protein	27% 15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	7.94% 31.8μg	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	0% 0mg	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	NA	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	104% 8.35mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	66.7% 467mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	NA	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	2.85% 106g	5.76% 213g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Flaked Sweetened Dried Coconut Meat versus 1 lb of 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 Coconut:

• 1 pound of Canned Flaked Sweetened Dried Coconut Meat has 2.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Coconut.
• While 1 lb of Raw Coconut Meat contains 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Flaked Sweetened Dried Coconut Meat has 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Coconut.
• While 1 lb of Raw Coconut Meat contains 1.4 times more Copper and 1.3 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut contain similar levels of Phosphorus and Potassium per one pound.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Meat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Flaked Sweetened Dried Coconut Meat has 1.3 times more Energy and 2.7 times more Carbohydrate than Coconut.
• While 1 lb of Raw Coconut Meat contains 2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per one pound.