Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Energy	71.3% 2068kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	42% 54.7g	130g per day for Men 19-50 years
Sugars	230% 167g	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	0.063% 0.045g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 164g	NA	g per day for Men 19-50 years
Fiber	118% 45g	56% 21.3g	38g per day for Men 19-50 years
Protein	25.4% 14g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	195% 2.54mg	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	75% 299μg	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% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Calcium	5% 50mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	1294% 29.8mg	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	64.8% 454mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Sweetened Coconut Flakes vs Dried Butternuts:

• 1 lb of Dried Butternuts contains 25.5 times more Vitamin B1, 9.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 18.7 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Dried Butternuts:

• 1 pound of Sweetened Coconut Flakes has 285 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4.8 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 6.8 times more Manganese, 4.5 times more Phosphorus and 4.4 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Butternuts contain similar levels of Potassium and Selenium per one pound.
• 1 pound of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Coconut Flakes has 20.2 times more Saturated Fat, 4.3 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Energy, 2 times more Fat, more Omega 3, 151.9 times more Omega 6 and 8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6