Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Coconut Water

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Coconut Water: 1579g

Sweetened Coconut Flakes have 24 times more energy per 100g than Coconut Water. It has very high energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut Water	15%	9%	76%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	8.7% 2.78g	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	0.86% 0.15g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	45% 58.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	57% 41.2g	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	0.009% 0.007g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.82% 0.01mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	39% 0.51mg	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	0.49% 1.97μg	12% 47.4μg	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	0% 0mg	42% 38mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Coconut Water	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	70% 0.63mg	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	12.4% 0.99mg	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	97% 2.24mg	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	9.4% 65.8mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	0.27% 10g	40.5% 1500g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Coconut Water Nutrients Per 300 Kcal

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

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

• 300 kcal of Coconut Water (liquid From Coconuts) contain 48 times more Vitamin B1, 91.2 times more Vitamin B2, 2.8 times more Vitamin B3, 7.4 times more Vitamin B5, 25.6 times more Vitamin B6, 24 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 300 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sweetened Coconut Flakes vs Coconut Water:

• 300 kcal of Coconut Water (liquid From Coconuts) contain 52.4 times more Calcium, 3.3 times more Copper, 4.6 times more Iron, 11.8 times more Magnesium, 3.6 times more Manganese, 4.8 times more Phosphorus, 16.6 times more Potassium, 1.5 times more Selenium, 8.8 times more Sodium, 3.4 times more Zinc and 147.5 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 300 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Coconut Flakes have 5.8 times more Fat and 6.2 times more Saturated Fat than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 1.7 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 5.5 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut Water offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Coconut Flakes provide inadequate amounts of Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.