Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Energy	24.5% 710kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	84.4% 61g	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	28% 0.36mg	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	24.5% 98μg	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	0% 0mg	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	3.7% 0.55mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	350% 3.15mg	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	34% 2.72mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.065% 2.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Shredded Sweetened Dried Coconut Meat versus 5 oz of Roasted Cashews 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 Roasted Cashews:

• 5 oz of Dry Roasted Cashew Nuts contain 6.5 times more Vitamin B1, 10 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 8.6 times more Vitamin B9, 2.4 times more Vitamin E and 115.7 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Roasted Cashews provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin K
• Both Shredded Sweetened Dried Coconut Meat as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 3 times more Manganese, 1.4 times more Selenium and 16.4 times more Sodium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 3 times more Calcium, 7.1 times more Copper, 3.1 times more Iron, 5.2 times more Magnesium, 4.6 times more Phosphorus, 1.7 times more Potassium and 3.1 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• 5 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 3.4 times more Saturated Fat, 1.5 times more Carbohydrate, 8.6 times more Sugars and 1.5 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.3 times more Fat, more Omega 3, 19.7 times more Omega 6 and 5.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Roasted Cashews offer comparable quantities of Energy per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3