Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Energy	33.4% 970kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16.7% 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	3.2% 12.8μg	4.96% 20μg	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	2.36% 2.13mg	5.67% 5.1mg	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	NA	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	59.5% 4.76mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	9.55% 0.22mg	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	42.3% 296mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Creamed Dried Coconut Meat vs Boiled Carrots:

• Creamed Dried Coconut Meat has 2.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Creamed Dried Coconut Meat vs Boiled Carrots:

• Creamed Dried Coconut Meat has 47.5 times more Copper, 9.9 times more Iron, 9.2 times more Magnesium, 18 times more Manganese, 7 times more Phosphorus, 2.3 times more Potassium and 10.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Sodium and 54 times more Water than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Boiled and Drained Carrots have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Creamed Dried Coconut Meat has 19.5 times more Energy, 383.8 times more Fat, 2041.9 times more Saturated Fat, 8.7 times more Omega 6, 2.6 times more Carbohydrate and 7 times more Protein than Boiled and Drained Carrots.
• Both Creamed Dried Coconut Meat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.