Comparing Nutrients in 5 ounces Toasted Dried Coconut VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Coconut	4%	80%	16%

Macro Nutrients

	Toasted Dried Coconut	Coconut	Recommended Dietary Allowance
Energy	29% 839kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.6g	49% 47.5g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	132% 42g	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	3.05% 0.52g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.83g	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	NA	33.6% 12.8g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Coconut	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	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	5.9% 0.077mg	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	9.2% 37μg	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	5.2% 4.68mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Coconut	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	68.5% 0.62mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	92% 2.13mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Coconut per 5 oz

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

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

• 5 ounces of Toasted Dried Coconut have 5.1 times more Vitamin B2, 2.7 times more Vitamin B5 and 5.7 times more Vitamin B6 than Coconut.
• While 5 oz of Raw Coconut Meat contain 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Coconut provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• 5 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Toasted Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Dried Coconut vs Coconut:

• 5 ounces of Toasted Dried Coconut have 1.9 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Sodium and 1.9 times more Zinc than Coconut.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Dried Coconut have 1.7 times more Energy, 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 2.9 times more Carbohydrate and 1.6 times more Protein than Coconut.