Comparing Nutrients in 5 ounces Coconut VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.3% 502kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.74% 0.24g	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	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	12% 8.83g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Coconut	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.2% 4.68mg	2.68% 2.4mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	15% 505mg	18.8% 638mg	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	28% 422mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	NA	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Coconut vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Coconut have 1.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Coconut vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Coconut have 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 14.9 times more Sodium than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 2.8 times more Energy, 18.5 times more Fat, 177.8 times more Saturated Fat, 9 times more Sugars, 3.5 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Carbohydrate than Raw Coconut Meat.