Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut Water	15%	9%	76%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut Water	Recommended Dietary Allowance
Energy	22.3% 646kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	130g per day for Men 19-50 years
Sugars	72% 52g	5.1% 3.7g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Coconut Water	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	3.5% 0.045mg	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	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	3.78% 3.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Coconut Water	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	6.3% 0.057mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	8.75% 0.2mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.64% 135g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Sweetened Coconut Flakes have 8.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Coconut Water.
• While 5 oz of Coconut Water (liquid From Coconuts) contain 2 times more Vitamin B1, 3.8 times more Vitamin B2 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut Water provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Packaged Sweetened Coconut Meat Flakes as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Sweetened Coconut Flakes have 7.4 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 16.1 times more Selenium, 2.7 times more Sodium and 7.1 times more Zinc than Coconut Water.
• While 5 oz of Coconut Water (liquid From Coconuts) contain 2.2 times more Calcium and 6.1 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 5 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 24 times more Energy, 140 times more Fat, 150 times more Saturated Fat, 14 times more Carbohydrate, 14.1 times more Sugars, 9 times more Fiber and 4.3 times more Protein than Coconut Water.
• 5 ounces of Coconut Water provide inadequate amounts of Energy and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in five ounces.