Comparing Nutrients in 5 ounces Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	32.3% 936kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	124% 40g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	44.6% 58g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	61% 23g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Canned Flaked 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	7.1% 0.085mg	3.54% 0.043mg	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	5.34% 0.85mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	26% 0.34mg	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	2.5% 9.92μg	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	0% 0mg	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	4.16% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	3.7% 37mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	48.5% 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% 4.7mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	134% 3.08mg	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	41.7% 292mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	47.7% 26.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Dried Coconut have 2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Dried Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Dried Coconut have 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Coconut have 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.1 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.7 times more Carbohydrate than Dried Coconut Meat.