Comparing Nutrients in 500 calories Canned Flaked Sweetened Dried Coconut Meat VS Toasted Dried Coconut

Weight per 500 calories

• Canned Flaked Sweetened Dried Coconut Meat: 113g
• Toasted Dried Coconut: 84.5g

Toasted Dried Coconut Meat has 1.3 times more energy per unit of mass than Canned Flaked Sweetened Dried Coconut Meat, which is very high in comparison to other foods. Canned Flaked Sweetened Dried Coconut Meat having very high energy density.

Which food has more nutrients per 500 calories - Canned Flaked Sweetened Dried Coconut Meat or Toasted Dried Coconut?

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.8g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	99% 31.7g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	35.5% 46g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	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	13.4% 5.08g	NA	38g per day for Men 19-50 years
Protein	6.75% 3.8g	8% 4.48g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	2.82% 0.034mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	1.98% 7.9μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	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	26% 2.08mg	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	18.5% 77.7mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	16.6% 116mg	25.5% 178mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.023% 0.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Flaked Sweetened Dried Coconut Meat vs Toasted Dried Coconut:

• Toasted Dried Coconut Meat contains 3.8 times more Vitamin B2 than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Flaked Sweetened Dried Coconut Meat vs Toasted Dried Coconut:

• Toasted Dried Coconut Meat contains 2 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of Manganese and Zinc per 500 kcal.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Flaked Sweetened Dried Coconut Meat has 1.2 times more Carbohydrate than Toasted Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of Energy, Fat, Saturated Fat and Protein per 500 kcal.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.