Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Energy	24.5% 710kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	84.4% 61g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	7.3% 4.1g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	74.6% 0.97mg	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	2.83% 11.3μg	40% 160μg	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	1.1% 0.99mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	106% 0.95mg	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	34% 2.72mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	82.6% 1.9mg	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	21.7% 152mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	NA	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Shredded Sweetened Dried Coconut Meat vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain 9.8 times more Vitamin B1, 18.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 14.1 times more Vitamin B9 and 22.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Shredded Sweetened Dried Coconut Meat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Shredded Sweetened Dried Coconut Meat vs Dried Beechnuts:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have more Magnesium, 1.8 times more Manganese, more Phosphorus, 6.9 times more Sodium and 5.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.1 times more Copper, 1.3 times more Iron and 3 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Shredded Sweetened Dried Coconut Meat as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 5.5 times more Saturated Fat and 1.4 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.4 times more Fat, more Omega 3, 47.4 times more Omega 6 and 2.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dried Beechnuts offer comparable quantities of Energy per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3