Comparing Nutrients in 5 ounces Toasted Dried Coconut VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Toasted Dried Coconut	Canned Coconut Milk	Recommended Dietary Allowance
Energy	29% 839kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.6g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	83.8% 27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.94% 0.33g	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	3.06% 4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Coconut Milk	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	3.05% 0.04mg	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	1.57% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	35% 0.32mg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	47.3% 1.1mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Canned Coconut Milk per 5 oz

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

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

• 5 ounces of Toasted Dried Coconut have 2.8 times more Vitamin B1, more Vitamin B2, 5.3 times more Vitamin B5 and 10.9 times more Vitamin B6 than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 1.6 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Coconut Milk provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Toasted Dried Coconut Meat as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Dried Coconut have 1.5 times more Calcium, 3.6 times more Copper, 2 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 2.8 times more Sodium and 3.7 times more Zinc than Canned Coconut Milk.
• Both Toasted Dried Coconut and Canned Coconut Milk contain similar levels of Iron per five ounces.
• 5 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Dried Coconut have 3 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 6, 15.8 times more Carbohydrate and 2.6 times more Protein than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6