Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Cooked Frozen Carrots

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Cooked Frozen Carrots: 1351g

Sweetened Coconut Flakes have 12.3 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	0% 0g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	80.4% 104g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	76% 55g	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	0.015% 0.011g	5.2% 3.8g	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	% 0.58g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 46.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	117% 44.6g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.37% 0.016mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	87.3% 1.14mg	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	0.82% 3.3μg	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	123% 1.1mg	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	20.7% 1.66mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	98% 2.26mg	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	15.7% 110mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.46% 17g	33% 1221g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 24.6 times more Vitamin B1, 30.4 times more Vitamin B2, 7.4 times more Vitamin B3, 15.3 times more Vitamin B5, 34.5 times more Vitamin B6, 45.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 500 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 500 calories of Sweetened Coconut Flakes have 2.2 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 39.2 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 6.6 times more Potassium, 2.6 times more Sodium, 6.1 times more Zinc and 72 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 500 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Coconut Flakes have 3.3 times more Fat and 17.8 times more Saturated Fat than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain more Omega 3, 16 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.1 times more Fiber and 2.3 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 3, Omega 6 and Protein