Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	22.3% 646kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	72% 52g	4.85% 3.5g	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	0.02% 0.014g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 51.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	12.2% 0.16mg	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	1.06% 4.25μg	3.2% 12.8μg	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	4.25% 3.83mg	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	0% 0mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	16.4% 0.15mg	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	26.8% 2.14mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	27.7% 0.64mg	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	20.2% 142mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Coconut Flakes vs Canned Carrots with Salt:

• 5 ounces of Sweetened Coconut Flakes have 1.3 times more Vitamin B3 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A, 2 times more Vitamin B2, 3.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Carrots with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Canned Carrots with Salt:

• 5 ounces of Sweetened Coconut Flakes have 2.8 times more Copper, 2.4 times more Iron, 6.4 times more Magnesium, 2.1 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 40.3 times more Selenium and 2.7 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2.3 times more Calcium and 6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Carrots with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 18.2 times more Energy, 147.3 times more Fat, 733.2 times more Saturated Fat, 9.4 times more Carbohydrate, 14.8 times more Sugars, 6.6 times more Fiber and 4.9 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.