Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Energy	22.3% 646kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	281% 48g	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	13% 17g	130g per day for Men 19-50 years
Sugars	72% 52g	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	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Dried Butternuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Coconut Flakes vs Dried Butternuts:

• 5 oz of Dried Butternuts contain 25.5 times more Vitamin B1, 9.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 18.7 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Dried Butternuts:

• 5 ounces of Sweetened Coconut Flakes have 285 times more Sodium than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 4.8 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 6.8 times more Manganese, 4.5 times more Phosphorus and 4.4 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Butternuts contain similar levels of Potassium and Selenium per five ounces.
• 5 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 20.2 times more Saturated Fat, 4.3 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.3 times more Energy, 2 times more Fat, more Omega 3, 151.9 times more Omega 6 and 8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6