Comparing Nutrients in 500 calories Shredded Sweetened Dried Coconut Meat VS Creamed Dried Coconut Meat

Weight per 500 calories

• Shredded Sweetened Dried Coconut Meat: 100g
• Creamed Dried Coconut Meat: 73g

Creamed Dried Coconut Meat has 1.4 times more energy per unit of mass than Shredded Sweetened Dried Coconut Meat, which is very high in comparison to other foods. Shredded Sweetened Dried Coconut Meat having very high energy density.

Discover which food has more nutrients per 500 calories - Shredded Sweetened Dried Coconut Meat or Creamed Dried Coconut Meat?

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	52% 50.5g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	140% 44.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	3.25% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	59.4% 43g	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	12% 4.5g	NA	38g per day for Men 19-50 years
Protein	5.13% 2.87g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.58% 0.031mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	5.68% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17% 0.22mg	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	2% 8μg	1.64% 6.58μg	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	0.78% 0.7mg	1.2% 1.1mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	65.5% 0.59mg	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	24% 1.9mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	88.5% 2.03mg	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	15.3% 107mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.033% 1.22g	3700g per day for Men 19-50 years

Shredded Sweetened Dried Coconut Meat VS Creamed Dried Coconut Meat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shredded Sweetened Dried Coconut Meat or Creamed Dried Coconut Meat?

Lets compare vitamin content per 500 calories of Shredded Sweetened Dried Coconut Meat vs Creamed Dried Coconut Meat:

• 500 calories of Shredded Sweetened Dried Coconut Meat have 1.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Creamed Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Creamed 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 Shredded Sweetened Dried Coconut Meat vs Creamed Dried Coconut Meat:

• 500 calories of Shredded Sweetened Dried Coconut Meat have 1.2 times more Manganese, 9.7 times more Sodium and 1.2 times more Zinc than Creamed Dried Coconut Meat.
• While 500 kcal of Creamed Dried Coconut Meat contain 1.9 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium and 1.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• 500 calories of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Potassium
• Both Shredded Sweetened Dried Coconut Meat as well as Creamed Dried Coconut Meat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shredded Sweetened Dried Coconut Meat have 3 times more Carbohydrate than Creamed Dried Coconut Meat.
• While 500 kcal of Creamed Dried Coconut Meat contain 1.4 times more Fat and 1.4 times more Saturated Fat than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Creamed Dried Coconut Meat offer comparable quantities of Energy per 500 calories.
• Both Shredded Sweetened Dried Coconut Meat as well as Creamed Dried Coconut Meat provide inadequate amounts of Omega 6 and Protein in 500 calories.