Comparing Nutrients in 5 ounces Coconut VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Coconut	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.3% 502kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	12% 8.83g	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	33.6% 12.8g	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	74.6% 0.97mg	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	9.2% 37μg	40% 160μg	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	5.2% 4.68mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	106% 0.95mg	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	43% 3.44mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	82.6% 1.9mg	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	23% 160mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Dried Beechnuts per 5 oz

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

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

• 5 oz of Dried Beechnuts contain 4.6 times more Vitamin B1, 18.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 12.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Raw Coconut Meat.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Coconut Meat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Coconut vs Dried Beechnuts:

• 5 ounces of Coconut have more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Copper, 2.9 times more Potassium and 1.9 times more Sodium than Raw Coconut Meat.
• Both Coconut and Dried Beechnuts contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Coconut Meat as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 5.2 times more Saturated Fat than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 1.5 times more Fat, more Omega 3, 50.2 times more Omega 6, 2.2 times more Carbohydrate and 1.9 times more Protein than Raw Coconut Meat.
• 5 ounces of Coconut provide inadequate amounts of Omega 3