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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	21.7% 628kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	46.3% 45g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	124% 40g	117% 37.4g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	NA	72% 52g	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	0.02% 0.014g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 51.3g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	37% 14g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	3.27% 0.043mg	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	2.5% 9.92μg	1.06% 4.25μg	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	0% 0mg	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	NA	0% 0mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	2% 20mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	46.5% 0.42mg	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	32.6% 2.6mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	59% 1.36mg	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	21% 146mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	NA	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.59% 22g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 2 times more Vitamin B1, 4.5 times more Vitamin B5 and 7.9 times more Vitamin B6 than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain 2.3 times more Vitamin B3 than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.2 times more Iron, 2.3 times more Manganese and 2.2 times more Zinc than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain 14.3 times more Sodium than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Sweetened Coconut Flakes contain similar levels of Copper, Magnesium, Phosphorus and Potassium per five ounces.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.6 times more Omega 6 than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain 1.3 times more Carbohydrate and 2.2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Sweetened Coconut Flakes offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.
• 5 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 6