Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Creamed Dried Coconut Meat	Brazilnuts	Recommended Dietary Allowance
Energy	33.4% 970kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	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

	Creamed Dried Coconut Meat	Brazilnuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	275% 2.47mg	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% 3.44mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.13% 4.85g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Creamed Dried Coconut Meat have 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5 and 3 times more Vitamin B6 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 10.1 times more Vitamin B1 and 2.4 times more Vitamin B9 than Creamed Dried Coconut Meat.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Creamed Dried Coconut Meat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Creamed Dried Coconut Meat have 1.4 times more Iron, 2.3 times more Manganese and 12.3 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.2 times more Calcium, 2.2 times more Copper, 4.1 times more Magnesium, 3.5 times more Phosphorus and 2 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Brazilnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Creamed Dried Coconut Meat have 3.8 times more Saturated Fat and 1.8 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 32.2 times more Omega 6 and 2.7 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Brazilnuts offer comparable quantities of Energy and Fat per five ounces.