Comparing Nutrients in 300 calories Dried Beechnuts VS Shredded Sweetened Dried Coconut Meat

Weight per 300 calories

• Dried Beechnuts: 52g
• Shredded Sweetened Dried Coconut Meat: 60g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Dried Beechnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	59% 19g	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	1.37% 0.23g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	35.7% 26g	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	NA	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Shredded 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	13% 0.16mg	1.55% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	12.5% 0.16mg	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	1.2% 4.8μg	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	8.97% 8.07mg	0.47% 0.42mg	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	1.56% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	21% 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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.13% 30mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	64.4% 1.5mg	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	0% 0mg	9.15% 64mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.2% 7.5g	3700g per day for Men 19-50 years

Dried Beechnuts VS Shredded Sweetened Dried Coconut Meat Nutrients Per 300 Kcal

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

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

• 300 calories of Dried Beechnuts have 8.5 times more Vitamin B1, 16.1 times more Vitamin B2, 2.2 times more Vitamin B6, 12.3 times more Vitamin B9 and 19.3 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Dried Beechnuts and Shredded Sweetened Dried Coconut Meat provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 300 calories.

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

• 300 calories of Dried Beechnuts have 1.9 times more Copper and 2.6 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While 300 kcal of Shredded Sweetened Dried Coconut Meat contain more Magnesium, 2.1 times more Manganese, more Phosphorus, 7.9 times more Sodium and 5.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Shredded Sweetened Dried Coconut Meat contain similar levels of Iron per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• 300 calories of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 1.2 times more Fat, more Omega 3 and 41.2 times more Omega 6 than Shredded Sweetened Dried Coconut Meat.
• While 300 kcal of Shredded Sweetened Dried Coconut Meat contain 6.3 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Energy per 300 calories.
• 300 calories of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 and Omega 6
• Both Dried Beechnuts as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Protein in 300 calories.