Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Energy	71.3% 2068kcal	103% 2994kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	302% 293g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	811% 260g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	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	181% 235g	82.5% 107g	130g per day for Men 19-50 years
Sugars	230% 167g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	25.4% 14g	55.7% 31.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	5.67% 0.068mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	3.4% 13.6μg	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	0% 0mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Calcium	5% 50mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	85.6% 6.85mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	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	64.8% 454mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	72.4% 2463mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Dried Coconut:

• 1 lb of Dried Coconut Meat contains 4 times more Vitamin B1, 6.7 times more Vitamin B2, 5.7 times more Vitamin B5, 10 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Sweetened Coconut Flakes has 7.7 times more Sodium than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 2.4 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut contain similar levels of 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 2.2 times more Carbohydrate and 5 times more Sugars than Dried Coconut.
• While 1 lb of Dried Coconut Meat contains 1.4 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in one pound.