Comparing Nutrients in 500 calories Creamed Dried Coconut Meat VS Carrots

Weight per 500 calories

• Creamed Dried Coconut Meat: 73g
• Carrots: 1220g

Creamed Dried Coconut Meat has 16.7 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Creamed Dried Coconut Meat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Carrots	8%	5%	87%

Macro Nutrients

	Creamed Dried Coconut Meat	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	140% 44.8g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.045mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.68% 0.074mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.64% 6.58μg	58% 232μg	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	1.2% 1.1mg	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Carrots	Recommended Dietary Allowance
Calcium	1.9% 19mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	30.7% 2.46mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.03mg	76% 1.74mg	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	22% 153mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.033% 1.22g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Creamed Dried Coconut Meat vs Carrots:

• Raw Carrots contain more Vitamin A, 18.1 times more Vitamin B1, 9.6 times more Vitamin B2, 26.8 times more Vitamin B3, 5.6 times more Vitamin B5, 7.6 times more Vitamin B6, 35.2 times more Vitamin B9 and 65.6 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Creamed Dried Coconut Meat vs Carrots:

• Raw Carrots contain 21.2 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus, 9.7 times more Potassium, 31.1 times more Sodium, 2 times more Zinc and 882 times more Water than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Carrots have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Creamed Dried Coconut Meat has 17.3 times more Fat and 114.7 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 2.2 times more Omega 6, 7.4 times more Carbohydrate and 2.9 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Creamed Dried Coconut Meat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.