Comparing Nutrients in 300 calories Dried Beechnuts VS Sweetened Coconut Flakes

Weight per 300 calories

• Dried Beechnuts: 52g
• Sweetened Coconut Flakes: 65.8g

Dried Beechnuts have 1.3 times more energy per 100g than Sweetened Coconut Flakes. It has very high energy density when compared to other foods. Packaged Sweetened Coconut Meat Flakes having very high energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Sweetened Coconut Flakes?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Dried Beechnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	54.3% 17.4g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	0.009% 0.007g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	NA	17% 6.5g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	3.68% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	13% 0.16mg	0.82% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	1.5% 0.02mg	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	14.7% 59μg	0.49% 1.97μg	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	8.97% 8.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.72% 7.24mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	21.6% 0.19mg	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	16% 1.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8% 33.6mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	27.4% 0.63mg	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	0% 0mg	9.4% 65.8mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	12.5% 188mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.27% 10g	3700g per day for Men 19-50 years

Dried Beechnuts VS Sweetened Coconut Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Sweetened Coconut Flakes?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Sweetened Coconut Flakes:

• 300 calories of Dried Beechnuts have 16 times more Vitamin B1, 19.6 times more Vitamin B2, 5.2 times more Vitamin B5, 18.1 times more Vitamin B6, 29.8 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• 300 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Sweetened Coconut Flakes:

• 300 calories of Dried Beechnuts have 1.8 times more Copper, 1.3 times more Iron and 2.2 times more Potassium than Sweetened Coconut Flakes.
• While 300 kcal of Packaged Sweetened Coconut Meat Flakes contain more Magnesium, more Phosphorus and 9.5 times more Sodium than Dried Beechnuts.
• Both Dried Beechnuts and Sweetened Coconut Flakes contain similar levels of Manganese per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 1.4 times more Fat, more Omega 3 and 65.6 times more Omega 6 than Sweetened Coconut Flakes.
• While 300 kcal of Packaged Sweetened Coconut Meat Flakes contain 5.8 times more Saturated Fat and 2 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Sweetened Coconut Flakes offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6
• Both Dried Beechnuts as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Protein in 300 calories.