Comparing Nutrients in 7 ounces Boiled Carrots VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Boiled Carrots	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	258% 82.7g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	67.8% 88g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	2.7% 1.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	46.7% 0.61mg	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	6.95% 27.8μg	4.47% 18μg	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	7.94% 7.14mg	3.3% 2.98mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	179% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	242% 5.56mg	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	8.5% 59.5mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toasted Dried Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Toasted Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Toasted Dried Coconut:

• 7 ounces of Boiled Carrots have more Vitamin A, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Toasted Dried Coconut.
• While 7 oz of Toasted Dried Coconut Meat contain 2.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Dried Coconut provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Toasted Dried Coconut:

• 7 ounces of Boiled Carrots have 1.6 times more Sodium and 90.2 times more Water than Toasted Dried Coconut.
• While 7 oz of Toasted Dried Coconut Meat contain 47.8 times more Copper, 10 times more Iron, 9.2 times more Magnesium, 18.1 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium and 10.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Dried Coconut contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Dried Coconut Meat contain 16.9 times more Energy, 261.1 times more Fat, 1389.3 times more Saturated Fat, 5.9 times more Omega 6, 5.4 times more Carbohydrate and 7 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein