Comparing Nutrients in 1 pound Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	55.4% 1606kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	398% 127g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	9.77% 1.66g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	143% 186g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	27% 15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	82.7% 1.08mg	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	7.94% 31.8μg	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	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	155% 1.4mg	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	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	428% 9.85mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	NA	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	5.76% 213g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Canned Flaked Sweetened Dried Coconut Meat per 1 lb

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

Lets compare vitamin content per 1 pound of Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Coconut has 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 2.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Coconut Meat.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Coconut has 1.4 times more Copper and 1.3 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Raw Coconut Meat.
• Both Coconut and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Phosphorus and Potassium per one pound.
• Both Raw Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut has 2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 1.3 times more Energy and 2.7 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per one pound.