Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Sweetened Coconut Flakes	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	71.3% 2068kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	220% 213g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	591% 189g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	155% 201g	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	NA	38g per day for Men 19-50 years
Protein	25.4% 14g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Toasted 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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	107% 1.4mg	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	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	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	5% 50mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	409% 3.7mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	552% 12.7mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	74% 2513mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	NA	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	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Dried Coconut Meat contains 4.1 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B5, 10.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Toasted Dried Coconut Meat have similar amounts of Vitamin B3 per 1 lb.
• Both Packaged Sweetened Coconut Meat Flakes as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Packaged Sweetened Coconut Meat Flakes have 7.7 times more Sodium than Toasted Dried Coconut Meat.
• While Toasted Dried Coconut Meat contains 2.5 times more Calcium, 2.8 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 2.9 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 1 pound:

• Toasted Dried Coconut Meat contains 1.3 times more Energy, 1.7 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 6 and 1.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Toasted Dried Coconut Meat have similar amounts of Carbohydrate per 1 lb.
• Both Packaged Sweetened Coconut Meat Flakes as well as Toasted Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.