Comparing Nutrients in 1 pound Coconut VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Coconut	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	55.4% 1606kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	374% 120g	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	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	181% 235g	130g per day for Men 19-50 years
Sugars	39% 28.3g	230% 167g	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	0.063% 0.045g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 164g	g per day for Men 19-50 years
Fiber	107% 41g	118% 45g	38g per day for Men 19-50 years
Protein	27% 15g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Coconut	Sweetened Coconut Flakes	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	10.5% 0.14mg	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	3.4% 13.6μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	149% 1.34mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	189% 4.35mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	5.76% 213g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Sweetened Coconut Flakes per 1 lb

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

Lets compare vitamin content per 1 pound of Coconut vs Sweetened Coconut Flakes:

• 1 pound of Coconut has 4.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 1.3 times more Vitamin B3 than Raw Coconut Meat.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Coconut vs Sweetened Coconut Flakes:

• 1 pound of Coconut has 1.5 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 1.5 times more Zinc than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 1.6 times more Magnesium, 1.6 times more Selenium and 14.3 times more Sodium than Raw Coconut Meat.
• Both Coconut and Sweetened Coconut Flakes contain similar levels of Phosphorus and Potassium per one pound.
• Both Raw Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut has 1.6 times more Omega 6 than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 1.3 times more Energy, 3.4 times more Carbohydrate and 5.9 times more Sugars than Raw Coconut Meat.
• Both Coconut and Sweetened Coconut Flakes offer comparable quantities of Fat, Saturated Fat, Fiber and Protein per one pound.
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Raw Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 in one pound.