Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Energy	22.3% 646kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	253% 81g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	5.9% 1g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	72% 52g	14.4% 10.4g	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	61% 23g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	32.7% 0.43mg	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	2.36% 2.13mg	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	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	125% 1.13mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	169% 3.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	47.7% 26.2μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.11% 4.25g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Dried Coconut Meat contain 4 times more Vitamin B1, 6.7 times more Vitamin B2, 5.7 times more Vitamin B5, 10 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Sweetened Coconut Flakes have 7.7 times more Sodium than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 2.4 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut contain similar levels of 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 2.2 times more Carbohydrate and 5 times more Sugars than Dried Coconut.
• While 5 oz of Dried Coconut Meat contain 1.4 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in five ounces.