Comparing Nutrients in 5 ounces Toasted Dried Coconut VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Toasted Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	29% 839kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.6g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73g	g per day for Men 19-50 years
Fiber	NA	0.75% 0.28g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	3.16% 0.041mg	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	3.2% 12.8μg	4.96% 20μg	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	2.36% 2.13mg	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	NA	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	37% 0.33mg	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	60% 4.8mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	50.2% 1.16mg	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	42.7% 299mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Dried Coconut vs Canned Coconut Cream sweetened:

• Toasted Dried Coconut Meat has 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 16.2 times more Vitamin B3, 5 times more Vitamin B5, 10.6 times more Vitamin B6 and more Vitamin C than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 1.6 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Dried Coconut vs Canned Coconut Cream sweetened:

• Toasted Dried Coconut Meat has 6.8 times more Calcium, 3.4 times more Copper, 26.1 times more Iron, 5.4 times more Magnesium, 3.4 times more Manganese, 9.6 times more Phosphorus, 5.5 times more Potassium and 3.4 times more Zinc than Canned Coconut Cream sweetened.
• Both Toasted Dried Coconut Meat and Canned Coconut Cream sweetened have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Dried Coconut Meat has 1.7 times more Energy, 2.9 times more Fat, 2.7 times more Saturated Fat, 3.2 times more Omega 6 and 4.5 times more Protein than Canned Coconut Cream sweetened.
• Both Toasted Dried Coconut Meat and Canned Coconut Cream sweetened have similar amounts of Carbohydrate per 5 oz.
• Both Toasted Dried Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.