Comparing Nutrients in 1 pound Toasted Dried Coconut VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toasted Dried Coconut	Baked White Potatoes	Recommended Dietary Allowance
Energy	93% 2685kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	43% 24g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	409% 3.7mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Dried Coconut vs Baked White Potatoes:

• Toasted Dried Coconut Meat has 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B3, 4.2 times more Vitamin B9 and 8.4 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Dried Coconut vs Baked White Potatoes:

• Toasted Dried Coconut Meat has 2.7 times more Calcium, 6.4 times more Copper, 5.3 times more Iron, 3.4 times more Magnesium, 14.8 times more Manganese, 2.8 times more Phosphorus, 5.3 times more Sodium and 5.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 75.4 times more Water than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Baked Whole White Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Dried Coconut Meat has 6.4 times more Energy, 313.3 times more Fat, 1042 times more Saturated Fat, 10.5 times more Omega 6, 2.1 times more Carbohydrate and 2.5 times more Protein than Baked Whole White Potatoes.
• Both Toasted Dried Coconut Meat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.