Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	33.4% 970kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	3.24% 0.55g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	84.4% 61g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	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	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	29.5% 0.38mg	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	2.83% 11.3μg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	49.3% 0.44mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	153% 3.5mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.48% 17.8g	3700g per day for Men 19-50 years

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

• Creamed Dried Coconut Meat has 2 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Creamed Dried Coconut Meat has 1.7 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 7.1 times more Sodium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Creamed Dried Coconut Meat has 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 2.2 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.