Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Energy	24.5% 710kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	172% 29.3g	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	28.6% 37g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	16.2% 0.21mg	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	34.7% 139μg	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	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	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	255% 2.3mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	89.8% 2.07mg	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	152% 1066mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	17.3% 587mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Raw Whole Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Shredded Sweetened Dried Coconut Meat versus 5 oz of Raw Whole Tahini 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 Raw Whole Tahini:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 1.8 times more Vitamin B6 than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 41.4 times more Vitamin B1, 25.5 times more Vitamin B2, 12.5 times more Vitamin B3 and 12.3 times more Vitamin B9 than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Whole Tahini 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 Raw Whole Tahini:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 1.7 times more Manganese and 3.5 times more Sodium than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 28 times more Calcium, 5.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 7 times more Phosphorus and 2.5 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini contain similar levels of Potassium per five ounces.
• 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 4.7 times more Saturated Fat and 1.8 times more Carbohydrate than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 1.4 times more Fat, more Omega 3, 53.2 times more Omega 6, 2.1 times more Fiber and 6.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini offer comparable quantities of Energy per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3