Comparing Nutrients in 5 ounces Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	17.3% 502kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	124% 40g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	2.9% 0.49g	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	44.6% 58g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	26% 0.34mg	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	2.5% 9.92μg	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	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	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	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	48.5% 0.44mg	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	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	134% 3.08mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	13.5% 459mg	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	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Canned Flaked Sweetened Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Coconut have 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Coconut Meat.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Coconut have 1.4 times more Copper and 1.3 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Raw Coconut Meat.
• Both Coconut and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Phosphorus and Potassium per five ounces.
• Both Raw Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.3 times more Energy and 2.7 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per five ounces.