Comparing Nutrients in 7 ounces Brazilnuts VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Brazilnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	45% 1308kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	195% 62.4g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	72.8% 95g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	118% 85.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Shredded 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	102% 1.22mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	41.4% 0.54mg	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	11% 43.7μg	3.97% 16μg	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	1.54% 1.4mg	1.54% 1.4mg	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	74.7% 11.2mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	69% 0.62mg	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	60.3% 4.82mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	214% 4.9mg	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	206% 1439mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Shredded Sweetened Dried Coconut Meat per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Brazilnuts have 19.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B9 and 14.5 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 1.6 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Dried Brazilnuts as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Brazilnuts have 10.7 times more Calcium, 5.6 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 6.8 times more Phosphorus, 2 times more Potassium, 114.8 times more Selenium and 2.2 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 2 times more Manganese and 87.3 times more Sodium than Dried Brazilnuts.
• 7 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.3 times more Energy, 1.9 times more Fat, more Omega 3, 62.8 times more Omega 6, 1.7 times more Fiber and 5 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 2 times more Saturated Fat, 4.1 times more Carbohydrate and 18.5 times more Sugars than Dried Brazilnuts.
• 7 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3