Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Creamed Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Energy	33.4% 970kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	106% 0.95mg	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	59.5% 4.76mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Dried Beechnuts per 5 oz

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

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

• 5 oz of Dried Beechnuts contain 5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 12.6 times more Vitamin B9 and 10.3 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Creamed Dried Coconut Meat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Creamed Dried Coconut Meat have 26 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.8 times more Potassium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dried Beechnuts contain similar levels of Sodium per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Creamed Dried Coconut Meat have 1.4 times more Fat and 10.7 times more Saturated Fat than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 24.3 times more Omega 6 and 1.6 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dried Beechnuts offer comparable quantities of Energy and Protein per five ounces.