Comparing Nutrients in 5 ounces Dried Beechnuts VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Dried Beechnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	28% 816kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	117% 37.4g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	NA	72% 52g	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	0.02% 0.014g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 51.3g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	3.27% 0.043mg	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	40% 160μg	1.06% 4.25μg	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	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	46.5% 0.42mg	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	43.6% 3.5mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	59% 1.36mg	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	0% 0mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	NA	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sweetened Coconut Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Sweetened Coconut Flakes:

• 5 ounces of Dried Beechnuts have 20.3 times more Vitamin B1, 24.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.6 times more Vitamin B5, 22.8 times more Vitamin B6, 37.7 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Sweetened Coconut Flakes:

• 5 ounces of Dried Beechnuts have 2.3 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 2.8 times more Potassium than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain more Magnesium, more Phosphorus, 7.5 times more Sodium and 2 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.3 times more Energy, 1.8 times more Fat, more Omega 3, 82.8 times more Omega 6 and 2 times more Protein than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain 4.6 times more Saturated Fat and 1.5 times more Carbohydrate than Dried Beechnuts.
• 5 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6