Comparing Nutrients in 1 pound Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	55.4% 1606kcal	103% 2994kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	302% 293g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	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	9.77% 1.66g	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	53% 69g	82.5% 107g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	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	107% 41g	195% 74g	38g per day for Men 19-50 years
Protein	27% 15g	55.7% 31.2g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	25% 0.3mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	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	29.5% 118μg	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	16.6% 15mg	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	7.26% 1.1mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	138% 11mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	73.2% 513mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	72.4% 2463mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	5.76% 213g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Coconut vs Dried Coconut:

• Raw Coconut Meat has 15.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 1 pound:

• Dried Coconut Meat contains 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Sugars per 1 lb.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.