Comparing Nutrients in 500 calories Dried Coconut VS Toasted Dried Coconut

Weight per 500 calories

• Dried Coconut: 75.8g
• Toasted Dried Coconut: 84.5g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Dried Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.53g	2.55% 0.43g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	NA	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	32.5% 12.3g	NA	38g per day for Men 19-50 years
Protein	9.3% 5.2g	8% 4.48g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	20% 0.26mg	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	1.9% 7.6μg	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	1.4% 1.27mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	76.2% 0.69mg	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	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	18.5% 77.7mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	103% 2.37mg	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	25.5% 178mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.023% 0.84g	3700g per day for Men 19-50 years

Dried Coconut VS Toasted Dried Coconut Nutrients Per 500 Kcal

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

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

• Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of vitamins per 500 kcal
• Both Dried Coconut and Toasted Dried Coconut provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Coconut vs Toasted Dried Coconut:

• Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of minerals per 500 kcal
• Both Dried Coconut and Toasted Dried Coconut contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• Both Dried Coconut Meat as well as Toasted Dried Coconut Meat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Coconut have 1.2 times more Fat and 1.2 times more Saturated Fat than Toasted Dried Coconut.
• While 500 kcal of Toasted Dried Coconut Meat contain 2.1 times more Carbohydrate than Dried Coconut Meat.
• Both Dried Coconut and Toasted Dried Coconut offer comparable quantities of Energy per 500 calories.
• Both Dried Coconut Meat as well as Toasted Dried Coconut Meat provide inadequate amounts of Omega 6 and Protein in 500 calories.