Comparing Nutrients in 1 pound Coconut VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	55.4% 1606kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	421% 135g	2.37% 0.76g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	91% 119g	130g per day for Men 19-50 years
Sugars	39% 28.3g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	27% 15g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	NA	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	NA	11mg per day for Men 19-50 years
Water	5.76% 213g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Coconut versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Coconut vs Frozen Roasted Potatoes with Salt:

• 1 pound of Coconut has 1.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Coconut vs Frozen Roasted Potatoes with Salt:

• 1 pound of Coconut has 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium and 14.9 times more Sodium than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut has 2.8 times more Energy, 18.5 times more Fat, 177.8 times more Saturated Fat, 9 times more Sugars, 3.5 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.7 times more Carbohydrate than Raw Coconut Meat.