Comparing Nutrients in 5 ounces Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	17.3% 502kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	253% 81g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	5.9% 1g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	12% 8.83g	14.4% 10.4g	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	61% 23g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	32.7% 0.43mg	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	3.2% 12.8μg	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	2.36% 2.13mg	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	2.27% 0.34mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	2% 20mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	125% 1.13mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	169% 3.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	47.7% 26.2μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.11% 4.25g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Coconut vs Dried Coconut:

• Raw Coconut Meat has 15.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 5 ounces:

• Dried Coconut Meat contains 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Sugars per 5 oz.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.