Comparing Nutrients in 500 calories Dried Coconut VS Frozen Carrots

Weight per 500 calories

• Dried Coconut: 75.8g
• Frozen Carrots: 1389g

Dried Coconut has 18.3 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Dried Coconut or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.53g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	84.4% 110g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	121% 46g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	101% 1.3mg	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	1.7% 6.8μg	34.7% 139μg	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	1.26% 1.14mg	38.6% 34.7mg	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	2.22% 0.33mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	114% 1.03mg	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	31.4% 2.5mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	103% 2.38mg	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	22.3% 156mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	33.8% 1251g	3700g per day for Men 19-50 years

Dried Coconut VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Coconut or Frozen Carrots?

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

• 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 13.4 times more Vitamin B1, 6.8 times more Vitamin B2, 14.1 times more Vitamin B3, 4.3 times more Vitamin B5, 5.8 times more Vitamin B6, 20.4 times more Vitamin B9, 30.6 times more Vitamin C, 23.8 times more Vitamin E and 1075.6 times more Vitamin K than Dried Coconut Meat.
• 500 calories of Dried Coconut have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Dried Coconut Meat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Coconut vs Frozen Carrots:

• 500 calories of Dried Coconut have 1.4 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 25.4 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 2.9 times more Phosphorus, 7.9 times more Potassium, 33.7 times more Sodium, 3 times more Zinc and 550.2 times more Water than Dried Coconut Meat.
• Both Dried Coconut and Frozen Carrots contain similar levels of Manganese per 500 calories.
• 500 calories of Dried Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Coconut have 7.7 times more Fat and 66.4 times more Saturated Fat than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Omega 3, 6.4 times more Omega 6, 6.1 times more Carbohydrate, 11.9 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Dried Coconut Meat.
• Both Dried Coconut and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Coconut provide inadequate amounts of Omega 3, Omega 6 and Protein