Comparing Nutrients in 1 pound Canned Flaked Sweetened Dried Coconut Meat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	69.3% 2009kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	398% 127g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	27% 15g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Frozen Crinkle Cut French Fried Potatoes with Salt	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	2.85% 106g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Flaked Sweetened Dried Coconut Meat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Flaked Sweetened Dried Coconut Meat has 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 4.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Flaked Sweetened Dried Coconut Meat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Flaked Sweetened Dried Coconut Meat has 4 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 13.8 times more Manganese, 1.3 times more Phosphorus and 4.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 17.5 times more Sodium and 2.9 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Flaked Sweetened Dried Coconut Meat has 3 times more Energy, 6.4 times more Fat, 22.5 times more Saturated Fat, 1.4 times more Omega 6, 1.7 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.