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

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Coconut Water	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	0.93% 27kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	44.6% 58g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	4.1% 1.56g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	3.54% 0.043mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	3.4% 34mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	5.14% 0.41mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	4.05% 28.3mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.89% 33g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Coconut Water 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 Water vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Coconut Water have 2.9 times more Vitamin B2 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 14.7 times more Vitamin B5 and 7.4 times more Vitamin B6 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B5
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Coconut Water have 1.7 times more Calcium, 5.3 times more Sodium and 4.1 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 7.7 times more Copper, 6.3 times more Iron, 2 times more Magnesium, 15.3 times more Manganese, 5.2 times more Phosphorus, 1.3 times more Potassium and 15.9 times more Zinc than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water lack sufficient amounts of Zinc
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 23.3 times more Energy, 158.5 times more Fat, 159.7 times more Saturated Fat, 173.5 times more Omega 6, 11 times more Carbohydrate, 4.1 times more Fiber and 4.7 times more Protein than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein