Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	71.3% 2068kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	27% 35g	130g per day for Men 19-50 years
Sugars	230% 167g	25.5% 18.5g	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	0.063% 0.045g	1.75% 1.27g	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	% 2.4g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 164g	% 15.6g	g per day for Men 19-50 years
Fiber	118% 45g	39.4% 15g	38g per day for Men 19-50 years
Protein	25.4% 14g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	29.3% 0.38mg	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	3.4% 13.6μg	12.5% 50μg	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	11.6% 10.4mg	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	0% 0mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	41.3% 0.37mg	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	85.6% 6.85mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	33% 0.76mg	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	64.8% 454mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Coconut Flakes versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 1 pound of Sweetened Coconut Flakes has 1.7 times more Vitamin B3 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 1 pound of Sweetened Coconut Flakes has 3.6 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 5.7 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 26.8 times more Selenium, 4.8 times more Sodium and 2 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.2 times more Calcium and 5.8 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Coconut Flakes has 12.3 times more Energy, 41.2 times more Fat, 220 times more Saturated Fat, 6.7 times more Carbohydrate, 9 times more Sugars, 3 times more Fiber and 5.4 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Omega 3 than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.