Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	2.1% 0.36g	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	26% 34g	130g per day for Men 19-50 years
Sugars	84.4% 61g	0.41% 0.3g	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	0% 0g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Frozen Crinkle Cut French Fried Potatoes with Salt	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	21.4% 0.28mg	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	11% 44μg	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	12% 11mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	12% 0.11mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	9.68% 0.22mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Shredded Sweetened Dried Coconut Meat versus 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt 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 Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 11 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
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Shredded Sweetened Dried Coconut Meat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Shredded Sweetened Dried Coconut Meat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 4.1 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 15.8 times more Manganese, 1.3 times more Phosphorus, 33.4 times more Selenium and 5.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Sodium than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Shredded Sweetened Dried Coconut Meat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 3.4 times more Energy, 7.1 times more Fat, 25.2 times more Saturated Fat, 1.5 times more Omega 6, 2 times more Carbohydrate, 205.6 times more Sugars, 2.3 times more Fiber and 1.2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Shredded Sweetened Dried Coconut Meat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in five ounces.