Comparing Nutrients in 1 pound Toasted Dried Coconut VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Toasted Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	93% 2685kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	219% 70g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	186% 241g	130g per day for Men 19-50 years
Sugars	NA	322% 234g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 234g	g per day for Men 19-50 years
Fiber	NA	2.4% 0.91g	38g per day for Men 19-50 years
Protein	43% 24g	9.48% 5.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	10% 0.13mg	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	10.2% 41μg	16% 63.5μg	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	7.56% 6.8mg	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	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	12.2% 122mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	409% 3.7mg	119% 1.07mg	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	192% 15.4mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	161% 3.7mg	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	137% 957mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Dried Coconut vs Canned Coconut Cream sweetened:

• Toasted Dried Coconut Meat has 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 16.2 times more Vitamin B3, 5 times more Vitamin B5, 10.6 times more Vitamin B6 and more Vitamin C than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 1.6 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Dried Coconut vs Canned Coconut Cream sweetened:

• Toasted Dried Coconut Meat has 6.8 times more Calcium, 3.4 times more Copper, 26.1 times more Iron, 5.4 times more Magnesium, 3.4 times more Manganese, 9.6 times more Phosphorus, 5.5 times more Potassium and 3.4 times more Zinc than Canned Coconut Cream sweetened.
• Both Toasted Dried Coconut Meat and Canned Coconut Cream sweetened have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Dried Coconut Meat has 1.7 times more Energy, 2.9 times more Fat, 2.7 times more Saturated Fat, 3.2 times more Omega 6 and 4.5 times more Protein than Canned Coconut Cream sweetened.
• Both Toasted Dried Coconut Meat and Canned Coconut Cream sweetened have similar amounts of Carbohydrate per 1 lb.
• Both Toasted Dried Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.