Comparing Nutrients in 5 ounces Coconut VS Toasted Dried Coconut

Macros Ratio

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

Macro Nutrients

	Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	17.3% 502kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	68.7% 66.6g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	185% 59g	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	4.3% 0.73g	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	48.4% 63g	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	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Coconut	Toasted 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	7.2% 0.086mg	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	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	33.4% 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	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	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	2% 20mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	128% 1.15mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	173% 3.97mg	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	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	23% 785mg	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	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Toasted Dried Coconut per 5 oz

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

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

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

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

• 5 oz of Toasted Dried Coconut Meat contain 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 Raw Coconut Meat.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Dried Coconut Meat contain 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 Raw Coconut Meat.