Comparing Nutrients in 500 calories Coconut VS Toasted Dried Coconut

Weight per 500 calories

• Coconut: 141g
• Toasted Dried Coconut: 84.5g

Toasted Dried Coconut Meat has 1.7 times more energy per unit of mass than Raw Coconut Meat, which is very high in comparison to other foods. Coconut having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	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	3.04% 0.52g	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	16.5% 21.5g	29% 37.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	33.5% 12.7g	NA	38g per day for Men 19-50 years
Protein	8.4% 4.7g	8% 4.48g	56g per day for Men 19-50 years

Vitamins

	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	7.77% 0.093mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	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	9.2% 36.7μg	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	5.18% 4.66mg	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	2.26% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	1.98% 19.8mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	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	43% 3.43mg	35.8% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	18.5% 77.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	23% 160mg	25.5% 178mg	700mg per day for Men 19-50 years
Potassium	14.8% 503mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	1.8% 66.4g	0.023% 0.84g	3700g per day for Men 19-50 years

Coconut VS Toasted Dried Coconut Nutrients Per 500 Kcal

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

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

• 500 kcal of Toasted Dried Coconut Meat contain 1.6 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Coconut Meat.
• 500 calories of Coconut have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw 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 Coconut vs Toasted Dried Coconut:

• 500 kcal of Toasted Dried Coconut Meat contain 1.7 times more Magnesium than Raw Coconut Meat.
• Both Coconut and Toasted Dried Coconut contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• Both Raw 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 kcal of Toasted Dried Coconut Meat contain 1.7 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Toasted Dried Coconut offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• Both Raw Coconut Meat as well as Toasted Dried Coconut Meat provide inadequate amounts of Omega 6 and Protein in 500 calories.