Comparing Nutrients in 1 pound Shredded Sweetened Dried Coconut Meat VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Energy	78.4% 2272kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	446% 143g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	114% 148g	130g per day for Men 19-50 years
Sugars	270% 196g	31.3% 22.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	89.3% 1.16mg	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	9.07% 36.3μg	78.2% 313μg	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	3.53% 3.18mg	0% 0mg	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	11.8% 1.77mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Calcium	6.8% 68mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	158% 1.4mg	1119% 10mg	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	109% 8.7mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	163% 3.75mg	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	69.3% 485mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	138% 75.7μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	79.2% 1188mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Shredded Sweetened Dried Coconut Meat vs Roasted Cashews:

• 1 lb of Dry Roasted Cashew Nuts contains 6.5 times more Vitamin B1, 10 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 8.6 times more Vitamin B9, 2.4 times more Vitamin E and 115.7 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Roasted Cashews provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin K
• Both Shredded Sweetened Dried Coconut Meat as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Shredded Sweetened Dried Coconut Meat vs Roasted Cashews:

• 1 pound of Shredded Sweetened Dried Coconut Meat has 3 times more Manganese, 1.4 times more Selenium and 16.4 times more Sodium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 3 times more Calcium, 7.1 times more Copper, 3.1 times more Iron, 5.2 times more Magnesium, 4.6 times more Phosphorus, 1.7 times more Potassium and 3.1 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• 1 pound of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Shredded Sweetened Dried Coconut Meat has 3.4 times more Saturated Fat, 1.5 times more Carbohydrate, 8.6 times more Sugars and 1.5 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.3 times more Fat, more Omega 3, 19.7 times more Omega 6 and 5.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Roasted Cashews offer comparable quantities of Energy per one pound.
• 1 pound of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3