Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Coconut

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Coconut: 141g

Sweetened Coconut Flakes have 1.3 times more energy per 100g than Coconut. It has very high energy density when compared to other foods. Raw Coconut Meat having high energy density.

Which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Coconut?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut	4%	80%	16%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	131% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	3.04% 0.52g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	12% 8.8g	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	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	% 0.58g	NA	g per day for Men 19-50 years
Sucrose	% 39.7g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	33.5% 12.7g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.37% 0.016mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	2.17% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	8.47% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	5.87% 0.076mg	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	9.2% 36.7μg	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	5.18% 4.66mg	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	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.98% 19.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	68.3% 0.61mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	92% 2.1mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	14.8% 503mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.9% 28.2mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.8% 66.4g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat contains 5.7 times more Vitamin B1, 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 11.2 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sweetened Coconut Flakes vs Coconut:

• Packaged Sweetened Coconut Meat Flakes have 1.2 times more Magnesium, 1.2 times more Selenium and 11.1 times more Sodium than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.9 times more Copper, 2.1 times more Iron, 2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Packaged Sweetened Coconut Meat Flakes have 2.6 times more Carbohydrate and 4.6 times more Sugars than Raw Coconut Meat.
• While Raw Coconut Meat contains 1.5 times more Fat, 1.4 times more Saturated Fat and 1.4 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Raw Coconut Meat have similar amounts of Energy and Fiber per 500 kcal.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.